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

 

Coach Kate teaching the Power Snatch.

Coach Kate teaching the Power Snatch.

CrossFit:
Skill / Strength:
Deadlift EMOM 6:00, 5/65%
GHD Sit ups 3 X 8

WOD: Three rounds for time:
Row 1000 – 800 – 500 m.
OH Squats 30-20-10
Toes-to-Bar 30-20-10

RX+: 135/95#
RX: 95/65#
Scaled: Max. load with excellent form (PVC), HKR with a pause

Strength & Power:
Test Week Foundations:
Snatch/Clean
Front Squat
Press
Row 500m

Test Week Performance:
Snatch / Clean + Jerk
Front Squat
Push Press
Tabata Row for Meters

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

CrossFit Women:
Skill | Power Cleans

WOD | “The Chief” | Post Rounds Completed in Each Cycle (5 scores total)

Max Rounds in 3′ | Five Cycles | 1′ Rest Between Cycles
3 Power Cleans (75% 1RM)
6 Hands Release Push Ups
9 Air Squats

 

Posted in Arlington Heights WOD.