05.05.14 | CrossFit, Strength & Power, Powerbuilding and CrossFit Women

CrossFit Women hitting the road.

CrossFit Women hitting the road.

CrossFit:

Skill: Deadlift EMOM 7:00 5/65%

WOD: 20:00 AMRAP
10 Push ups
20 Squats
Run 250 m.

Strength & Power:
Foundations:
Overhead Squat 3×4
Snatch Balance 3×4
Hang Snatch 3×4
Press 3×5
Deadlift 3×5
Dip 3×10 BW
BW Row 4×10

Performance:
Overhead Squat 70% 3×4
Snatch Balance 70% 3×4
Snatch 70% 3×4
Press 75% 3×5
Deadlift 80% 3×5
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:

Squat 60% x 5, 70% x 4, 75% 6 x 2
Bench 87% 5 x 2
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Strength | 3-3-3-3 Press + Push Press + Push Jerk (from rack)

7′ AMRAP
7 Box Dips
7 Box Jumps (20″)
7 Step Overs (16″ / 30#)

1′ Rest

7′ AMRAP
7 Ball Slams
7 Pair Waiter’s Lunge (15#)
7 Atomic Sit Ups
1′ Rest

1000m Row

 

Posted in Arlington Heights WOD, Uncategorized.