04.12.14 | CrossFit and Strength & Power

Sprint action at CrossFit Axis in Players U

Sprint action at CrossFit Axis in Players U

CrossFit:

Skill: Band resisted sprints, 6 x 20 m.

WOD: “Nancy”

5 Rounds for time
Run 400 m.
15 Overhead Squats

RX+: 115/85#
RX: 95/65#
Scaled: 65/45#

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, Uncategorized.