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

Salute Tactical Challenge Crew. Thank you all for another great event!

Salute Tactical Challenge Crew. Thank you all for another great event!

CrossFit:
Skill/Strength: Hang Cleans EMOM 8:00, 4/60%

WOD: 3 rounds for time
15 Box Jumps
25 KB Swings
50 Double Unders

RX+: 30/24″, 53/35#
RX: 24/20″, 50/30#
Scaled: 20/16″, 35/20#, 4:1

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 85% 5×3
Push Press 85% 5×3
Back Squat 85% 5×2
Clean Pull 85% 5×3
Single Arm DB OHP 3×7
Dip 3×5 Weighted
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 3 x 12
Press 5 x 5
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

CrossFit Women:
Strength | Thrusters | EMOTM 6′ 4@65% 1RM

WOD | 3′ Work + 2′ Recovery | For Total Reps
250m Run
AMRAP Hands Release Push Up
Recover
250m Run
AMRAP Box Jumps
Recover
250m Run
AMRAP Pull Ups
Recover
250m Run
AMRAP Sprawls
Recover
250m Run
AMRAP AbMat Sit Ups

 

Posted in Arlington Heights WOD.