06.24.14 | CrossFit, Strength & Power, and PowerBuilding

Noon class blazes away.

Noon class blazes away.

Programming Note: The new Strength & Power and PowerBuilding Cycle starts the week of June 30.

CrossFit:
Skill / Strength:
KB Swings 100 in as few sets as possible.
Max Handstand hold – 3 attempts (or 25 Burpees)

WOD: 10:00 AMRAP
30 Double Unders
15 Power Snatch

RX+: 95/65#
RX: 75/55#
Scaled: 4:1, 45/35# (don’t drop bars!)

Strength & Power | Transition Week
Clean Progression 3 sets x 3 up to 55%
Power Clean 5 sets x 3 @ 60%
Squat 8, 8, 8+ @ 60%
Bench 8, 8, 8+ @ 60%
Chin up or Rows 20 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilding | Transition Week
Squat 65% 5 x 5, 50% 1 x 15
Push Press 65% 5 x 5, 50% 1 x 15
Barbell Lunge 6, 8, 10, 12
Goblet Squat 6, 8, 10, 12
Barbell Row 6, 8, 10, 12
Dip 4 x AMAP
DB Press 6, 8, 10, 12
Pull up 4 x AMAP

Posted in Arlington Heights WOD.