05.07.14 | CrossFit, Strength & Power and Powerbuilding

CF women Sat AM

CrossFit:

Skill: Power Cleans, EMOM 10:00 3/60%

WOD: For time
Double Unders 50,40,30,20,10
Thrusters 2,4,6,8,10

RX+: 155/115#
RX: 135/95#
Scaled: 4:1, 95/65#

Strength & Power:
Foundations:
Front Squat 5×5
Clean Progression 3×4
Hang Clean 3×4
RDL 3×7
DB OHP 3×7
Pull up 3x Flex Hang / Negative
Row 500m (sprint)

Performance:
Front Squat 70% 5×5
Clean Progression 70% 3×4
Clean 70% 3×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 4 x 10
Press 5 x 5
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

 

Posted in Arlington Heights WOD.