CrossFit WOD / Strength & Power 01.14.14

Saturday morning Strength & Power action.

Saturday morning Strength & Power action.

CrossFit:

Skill: Push Press 5 x 5/70%

WOD:

Fight Gone Bad”  style
3 rounds, 1:00 at each station, 1:00 rest between rounds for total reps.

TTB/KTE/HKR
Goblet Squats
Push ups (HR)
Row (cal.)
Ball Slams 15#

RX+: TTB, 53/35#
RX: KTE, 50/30#
Scaled: HKR, 35/20#

Strength & Power:

Power Clean (3×3 70%)
Back Squat (5×5 70%)
Press (5×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Posted in Arlington Heights WOD, WOD.