04.09.14 | CrossFit, Strength & Power, and CrossFit Women

Web lifting big.

Web lifting big.

CrossFit:

Skill: Snatch 3-3-3-3

WOD: AMRAP 10:00
7 Wall Ball Shots
7 Pull ups
7 Anchored Sit ups

RX+:  20/16#, C2B
RX: 20/16#
Scaled: 16/12#, Bands

Strength & Power:

Clean and Jerk
3 sets x 2 @ 95%
Squat
5 sets x 5 @ 75%
Bench
75% x 5, 85% x 3, 95% x 1+
Box jump 3 sets x 3
Prowler 5 sets x 1 sprint
Pull up
40 reps in fewest # of sets

CrossFit Women:

Strength | Push Press (from rack) 5-5-5-5

WOD | For Time | 2013 Athena Classic WOD #3 | Compare to 04.22.13
35 Hands Release Push Ups
65 Air Squats
800m Run (Row if weather is nasty)
65 Air Squats
35 Hands Release Push Ups

 

 

Posted in Arlington Heights WOD.