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

Juan and Jeff run

CrossFit:

Skill: Split Jerk from rack 1-1-1-1-1

WOD: AMRAP 20:00
12 KB Swings
12 Wall Ball shots
12 Stick Jumps

RX+: 53/35#, 20/16#, 24/20”
RX: 50/30#, 20/16#, 24/20”
Scaled: 35/20#, 16/12#, 20/16”

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 | Front Squat 5-5-3-3-1-1

“Better Together” | Partner WOD | For Time

30 Burpees
250m Run w/ MB (each athlete carries 10#)
100 Wall Balls (16#)
80 KB Swings (30#)
250m Run w/ MB
80 SA Alt DB Snatch (30#)
60 AbMat Sit Ups
100 Double Unders (4:1)
250m Run w/ MB
30 Burpees

 

Posted in Arlington Heights WOD, Uncategorized.