04.07.14 | CrossFit, Strength & Power, and CrossFit Women

Kevin, Jim, Steve, Talya, Andrea, Geno and Kelly after 120 miles of running through the hills of Georgia.

Kevin, Jim, Steve, Talya, Andrea, Geno and Kelly after 120 miles of running through the hills of Georgia.

CrossFit:

Skill: Body Row: 30 reps in as few sets as possible.

WOD: For time
Row 500 m.

Then 3 RFT
20 KB Swings
20 Goblet Squats

Then Run 800 m.

RX+: 53/35#
RX: 50/30#
Scaled: 35/20#

Strength & Power:

Snatch
3 sets x 2 @ 95%
Overhead squat
3 sets x 3 @ 90%
Press
5 sets x 5 @ 75%
Deadlift
75% x 3, 85% x 3, 95% x 1+
Med ball slam 3 sets x 10
Dumbbell row 3 sets x 5

CrossFit Women:

Strength | Bulgarian Split Squat 3×10 Pair

WOD | Four Squared + 50 | For Time | Compare to 04.10.13
4′ Row (kcals)
Rest 2′
4′ Alternating Single Arm DB Snatch (25#)
Rest 2′
4′ Double Unders (if you don’t DU, use the time to practice)
Rest 2′
4′ Renegade Row (10#)
Rest 2′
50 Sit Ups

Posted in Arlington Heights WOD.