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

Steve Quinn BurpeesCrossFit:

Skill: Bench Press 3 X 8 Moderate

WOD: 21-15-9 reps for time of:
Front Rack Lunge Steps
Push Press

RX+: 185/135#
RX: 135/95#
Scaled: 95/65#

Strength & Power:

Foundations:
Snatch Progression 5×3
Push Jerk 5×3
Front Squat 5×4
RDL 3×7
Bench Press 3×5
Pull up 3x Flex Hang / Negative
Dip 3 x 10 BW

Performance:
Snatch Progression 80% 5×3
Push Jerk 80% 5×3
Front Squat 75% 5×4
RDL 5×5
Snatch Pull 80% 5×3
Bench Press 75% 3×5
Pull up 3x Strict

Powerbuilding:

Squat 70% 5 x 5, 50% 2 x 12
Bench (85% x 5, 90% x 3, 95% x 2) x 2
RDL 5 x 8
DB Row 5 x 8
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Skill | Med Ball Cleans

WOD | Five Rounds | 5′ per Round | For Total kcals
10 Anchored Sit Ups
10 Med Ball Squat Cleans + 5 Shoulder-to-Overhead (16#)
Row for kcals
Rest 2′

Posted in Arlington Heights WOD.