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

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CrossFit:

Skill/Strength: Pull ups, EMOM 8:00, 7 reps

WOD:
a) 21-15-9 reps for time of:
Frog hop Burpees
Lunge steps (in place)
b) 2:00 rest
c) 800 m. run

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 75% 4×4
Snatch Balance 75% 4×4
Snatch 75% 4×4
Press 80% 4×3
Deadlift 85% 4×2
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:

Squat 70% 5 x 6, 50% 2 x 10
Bench 80% 5 x 6
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Strength | EMOTM 6′ – 6 Deadlift @ 75% 1RM

WOD | For Time
4 Rounds | Row 250m + Run 250m
Rest 2′
4 Rounds | 10 AbMat Sit Ups + 10 Hands Release Push Ups
Rest 2′
4 Rounds | 10 KB Swings (30#) + 10 Box Step Up & Overs Holding KB

 

Posted in Arlington Heights WOD.