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

CrossFit Swim Class at Rec Park on Monday nights.

CrossFit Swim Class at Rec Park on Monday nights.

CrossFit:
Skill / Strength:
Clean & Jerk EMOM 6:00, 3/65%
Evil Wheels  3 X 8

WOD: “The San Francisco Crippler”
30 Back Squats
Row 1000 m.

RX+: 225/155#
RX: 185/125#
Scaled: 135/75#

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 70% 5×3
Push Press 70% 5×3
Back Squat 70% 5×2
Clean Pull 70% 3×3
Single Arm DB OHP 3×7
Dip 3×5 Weighted
Tabata Row for Meters

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

CrossFit Women:

Strength & Skill | 10′ Turkish Get Ups Increase DB weight across time

WOD | For Time
21 Goblet Squat (30# KB)
21 KB Swings (30# KB)
50′ Prowler Push
15 Goblet Squat
15 KB Swings
50′ Prowler Push
9 Goblet Squat
9 KB Swings
50′ Prowler Push

 

Posted in Arlington Heights WOD.