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

Congratulations to Kristen J., Coach Becky and Coach Kate for a great third place finish this weekend.

Congratulations to Kristen J., Coach Becky and Coach Kate for a great third place finish this weekend.

CrossFIt:
Skill / Strength:
Tabata Pushups
Tabata Atomic Sit ups
Tabata Squats

WOD: 3 rounds for time
8 Hang Power Snatch
40 Double Unders

RX+: 135/95#
RX: 95/65#
Scaled: 65/45#, 4:1

Strength & Power:
Foundations:
Snatch Progression 5×3
Push Jerk 5×3
Front Squat 5×4
RDL 3×7
Bench Press 3×5
Pull up 3x Flex hang/Negative
Dip 3 x 10 BW

Performance:
Snatch Progression 70% 5×3
Push Jerk 70% 5×3
Front Squat 70% 5×2
RDL 5×5
Snatch Pull 70% 3×3
Bench Press 70% 4×3
Pull up 3x Strict

Powerbuilding:
Squat 70% x 3, 75% x 2, 80% x 2, 55% x 10
Bench 80% x 5, 90% x 2, 98% x 2, 65% x 15
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Skill / Strength:
Tabata Pushups
Tabata Atomic Sit ups
Tabata Squats

WOD: 3 rounds for time
8 Hang Power Snatch
40 Double Unders

 

Posted in Arlington Heights WOD.