06.26.14 | CrossFit, Strength & Power, PowerBuilding

Connor knows intensity.

Connor knows intensity.

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

CrossFit:
Skill / Strength:
Overhead Squat 5-5-5-5 (sub FS if needed)

WOD: 5 rounds for time:
Rest 3:00 between rounds, score = total reps + total calories

1:00 Row (cal.)
1:00 Thrusters

RX+: 95/65#
RX: 65/45#
Scaled: 45/35# Do Not Drop Empty Bars!

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

Posted in Arlington Heights WOD.