04.14.14 | CrossFit, Strength & Power, and CrossFit Women

Nic G takes the big tire for a ride.

Nic G takes the big tire for a ride.

CrossFit:

Skill: Clean & Jerk, EMOM 6:00 4/60%

WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Ground-to-Overhead
Box Jump Burpees

RX+: 155/115#, 30/24″
RX: 135/95#, 24/20″
Scaled: 95/65#, 20/16″

Strength & Power:

Clean and Jerk
3 sets x 3 @ 65%
Squat
3 sets x 5 @ 75%
Bench
3 sets x 5 @ 75%
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up
30 reps in fewest # of sets

CrossFit Women:

Strength | Clean & Jerk 8-5-5-3-3

WOD | “Unbroken” | For Total Reps | Compare to 04.24.13

Ball Slam (15#)
KB Swings (American | 30#)
Wall Ball Shots (16#)
AbMat Sit Ups
Switch Lunges
Alternating Extended Arm Plank (Full extension; for time)

 

 

 

Posted in Arlington Heights WOD.