04.11.14 | CrossFit and Strength & Power

Burpee time!

Burpee time!

CrossFit:

Skill: Press EMOM 6:00, 6/60%

WOD: For time
50 Lunge Steps
20 Clean & Jerk
30 Ring Dips
25 Wall Ball shots
30 GHD Sit ups
30 KB Swings
75 Double Unders

RX+: 185/135#, 20/16#, 53/35#
RX: 135/95#, 20/16#, 50/30#
Scaled: 95/65#, see coach for other options

Strength & Power:
Snatch
3 sets x 2 @ 95%
Front squat
3 sets x 3 @ 90%
Press
75% x 5, 85% x 3, 95% x 1+
Deadlift
5 sets x 3 @ 75%
Med ball Slam 3 sets x 10
Dumbbell row 3 sets x 5

 

Posted in Arlington Heights WOD.