04.17.14 | CrossFit and Strength & Power

KB time at CF Axis.

KB time at CF Axis.

CrossFit:

Skill: Bench Press, 5-5-5-5 pair up, spot for each other,  >:90 rest intervals

WOD: Athena Classic workout #2

25 Goblet Squats
25 KB Swings
250 m. KB Carry/Run
AMRAP Box Step Overs 20/16”

35/30# KB cannot touch the ground or box. 5 Burpee penalty for each occurrence at point of infraction if it does.
Scored for total reps after the run.
6:00 cap

Strength & Power:

Snatch
3 sets x 3 @ 65%
Overhead squat
3 sets x 5 @ 65%
Press
3 sets x 5 @ 75%
Deadlift
3 sets x 3 @ 75%
Med ball slam 3 sets x 10
Dumbbell row 3 sets x 10

 

Posted in Arlington Heights WOD.