04.08.14 | CrossFit and Strength & Power

Kevin and Kelly relaxing between run legs at Ragnar.

Kevin and Kelly relaxing between run legs at Ragnar.

CrossFit:

Skill: Floor Press 5-5-5-5

WOD: “Fight Gone Bad Style”
TTB/HKR
Ball Slams
Push Press
Burpees
Atomic Sit ups

RX+: 95/65# PP
RX: 65/45# PP
Scaled: 45/35# PP

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

 

Posted in Arlington Heights WOD.