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

Jovi Snatch

CrossFit:

Skill/Strength: Deadlift 3-3-3-3-3

WOD: 3 rounds for time of:
Run 400 m.
60 Sit ups
40 KB Swings
20 Push ups (hand release)

RX+: 53/35#
RX: 50/30#
Scaled: 35/20#

Strength & Power:

Foundations:
Hang Snatch 5×3
Clean Progression 5×3
Push Press 5×3
Back Squat 5×4
DB OHP 3×7
BW Row 4×10
Med Ball Chest Pass 3×5

Performance:
Clean Progression 80% 5×3
Push Press 80% 5×3
Back Squat 75% 5×4
Clean Pull 80% 5×3
Single Arm DB OHP 3×7
Dip3x5 Weighted
Tabata Row for Meters

Powerbuilding:

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

CrossFit Women:

Strength | Split Jerk from Rack 5-5-3-3-1-1

WOD | EMOTM 8′

5 Ball Slams
5 Hands Release Push Ups
5 Reverse Lunges

Rest 2′

Five Rounds | Record Time for Each Round
Run 250m | Rest 1′ Between Rounds

Posted in Arlington Heights WOD.