04.21.14 | CrossFit, Strength & Power, and CrossFit Women

boston-strong (1)

CrossFit:

Skill: Power Clean EMOM 7:00 70%

WOD: 5 RFT
6 Box Jumps
8 Atomic Sit ups
10 Burpees

RX+: 30/24”
RX: 24/20”
Scaled: 20/16”

Strength & Power:

1 RM test week:
Snatch
Front squat
Press

CrossFit Women:

Skill Development | Double Under Practice + Overhead Squats

WOD | Inspired by the 2014 Athena Classic Workout #4 | The Finals

20′ AMRAP
25 Double Unders (4:1)
25 kcal Row
10 Overhead Squats (65% 1RM)
10 Hands Release Push Ups
10 Pull Ups

Saturday’s Finals Workout:
8′ AMRAP
50 Double Unders
30 kcal Row
20 Overhead Squats (85# Open / 65# Master’s)
10 Handstand Push Ups
5 Bar Muscle Ups (Open) / 10 Chest-to-Bar Pull Ups (Master’s)

 

 

Posted in Arlington Heights WOD.