06.25.14 | CrossFit, Strength & Power, PowerBuilding, and CrossFit Women

Lynn gets some air.

Lynn gets some air.

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

CrossFit:
Skill / Strength:
Grab a pair of DB’s and complete a 250 m. Farmer’s Carry. You must walk, no running. 4:00 time cap (1 Burpee for each :02 over)
Subtract combined DB weight from 100 (M) or 80 (F) and do that many Burpees on your return.
If you go over 100 (80), assign additional Burpees as desired.

WOD: For time
Run 400 m.
Sit ups (AbMat optional)
Lunges
Push ups (hand release)
Sand Bag GTO
Box Jumps (step down)
Pull ups
Run 400 m.

RX+: 70 each
RX: 60 each
Scaled: 45 each

Strength & Power | Transition Week
Snatch Balance 4 sets x 4 up to 50%
Power Snatch 3 sets x 3 @ 65%
Front Squat 8, 8, 8+ @ 60%
Press 8, 8, 8+ @ 60%
Deadlift 1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

PowerBuilding | Transition Week
Power Clean 65% 5 x 5, 70% 2 x 2
Bench 65% 5 x 5, 50% 1 x 15
Front Squat 6, 8, 10, 12
RDL 6, 8 , 10, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
Hammer Curl 6, 8, 10, 12
Dip 4 x AMAP

CrossFit Women

Strength | Split Jerk (from rack) 3-3-3-3-3

WOD | “Barbie”| Five Rounds for Time
10 Pull Ups
15 Hands Release Push Ups
20 Sit Ups
25 Air Squats

 

Posted in Arlington Heights WOD.