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

Time to get ready for "Murph"

Time to get ready for “Murph”

CrossFit:

Skill/Strength: OHS or Front Squat (depending on mobility), 3-3-3-3-3

WOD: “Cindy”
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats

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 80% 5×3
Clean Progression 75% 4×4
Clean 75% 4×4
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 4 x 10
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

CrossFit Women:

Strength | EMOTM 6′ – 6 Push Press @75% 1RM

WOD | AMRAP Duo + Burpees
8′ AMRAP
16 Double Unders (4:1)
8 Wall Balls
Rest 3′
8′ AMRAP
8 Lateral Barrier Hops
16 kcal Row
Rest 3′
24 Burpees

Posted in Arlington Heights WOD.