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

Invasion WOD 1

CrossFit:
Skill / Strength:
Pull ups: 3 x 8 No Bands – negatives or partner assisted
Tabata Flutter Kicks

WOD: 3 rounds for time
15 Sandbag GTO
15 Anchored Sit ups
15 Bag Hop Burpees

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 80% 3×3
Snatch Balance 80% 3×3
Snatch 80% 3×3
Press 85% 3×3
Deadlift 90% 5×1
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:
Squat 70% 2 x 2, 80% x 2, 85% x 5, 75% x 5
Bench 80% 2 x 1, 90% x 1, 65% 2 x 10
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Strength | Deadlift 5-5-5-5-5

WOD | Three Rounds | For Total Reps
Wall Ball Shots (16#)
AbMat Sit Ups
KB Swings (30#)
OH Plate Lunges (25#)
Body Rows
Rest 1′

Posted in Arlington Heights WOD.