04.10.14 | CrossFit and Strength & Power

Subbu photobombed

CrossFit:

Skill: Deadlift and Clean technique 15:00
Build up to moderately heavy single.

WOD:
RX: 35# bar is set: spring clip-35-15-25-bar-25-15-35-spring clip
Scaled: 35# bar is set: spring clip-25-10-15-bar-15-10-25-springclip
1 bar, no rack, strip outside plates and replace clips after each movement

Run 400 m.
10 Deadlifts 185/135#
20 Front Squats 115/85#
30 Shoulder to OH 85/65#
40 Thrusters 35#

Scored for time
12:00 cap

 

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

 

 

Posted in Arlington Heights WOD.