04.28.14 | CrossFit, Strength & Power, and CrossFit Women

Coach Jim with Malaika, Anthony and John Corsentino, Rene'e and Mia Inman after the Breakthrough for Brain Tumors 5K.

Coach Jim with Malaika, Anthony and John Corsentino, Rene’e and Mia Inman after the Breakthrough for Brain Tumors 5K.

CrossFit: 
Skill / Strength:
PVC Overhead Squats 4 X 12
Wall Ball Shots, EMOM 7:00, 12 reps

WOD:
15:00 AMRAP
1 lap Frog hop Burpees (# of jumps = X)
X DB Push Press (30/20#)
X Box Jumps (24/20″)
X Candlesticks
X Lunge steps

Strength & Power:

The next Strength Cycle will start next Monday.  Be ready to complete the CrossFit Total Wednesday/Thursday. Overall, this week will be a transition/test week.

Olympic Lifts:
Snatch
Clean & Jerk

Warm up and then you get three attempts to record highest load in each lift.  Score is combined total.

CrossFit Women:

Strength | Three Rounds | Not For Time
10 Barbell Good Mornings
1 Lap Lateral Band Walks
10 Pair DB Box Step Ups (15# DB in each hand)
5 Pair Renegade Row (10#)

WOD | Four Rounds For Time
5 Air Squats
10 Burpees
20 Double Unders (4:1)
30 kcal Row
 

Posted in Arlington Heights WOD.