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

2010 CrossFit Midwest Sectionals. Our first exposure to the Air Force WOD.

2010 CrossFit Midwest Sectionals. Our first exposure to the Air Force WOD.

CrossFit:
Skill / Strength:
GHD Sit ups 3 X 10
Body / Ring Rows 3 X 10

WOD:
“Air Force WOD”
for time:
20 Thrusters
20 High Pulls
20 Push Jerks
20 OH Squats (sub Back Squat if necessary)
20 Front Squat

EMOM 4 Burpees

RX+: 95/65#
RX: 95/65#
Scaled: 65/45#, 3 Burpees

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 90% 5×1
Clean Progression 80% 3×3
Clean 80% 3×3
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 | DB Press 5-5-5-5-5 + Tabata Hands Release Push Ups

WOD | 21 – 15 – 9 – 15 – 21
Row (kcal)
Box Step Overs (20″)
+
100 yds Farmer’s Carry (30#)

Posted in Arlington Heights WOD.