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

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

CrossFit:
Skill / Strength:
400 m. Run for time
Deadlift 10:00 for 1 RM

WOD: “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit ups (unanchored)

Strength & Power
Box Jump 4 sets x 3
Jerk 4 sets x 4 @ 60%
Overhead Squat 8, 8, 8+ @ 60%
Bench 8, 8, 8+ @ 60%
Pull up or Rows 20 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

PowerBuilding
Deadlift 65% 5 x 5, 50% 1 x 10
Press 65% 5 x 5, 50% 1 x 15
Power Shrug 6, 8, 10, 12
KB Swing 6, 8, 10, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 8 , 10, 12
Pull up 4 x AMAP

CrossFit Women

Strength | 3×6 Good Mornings

WOD | For Time
Run 250m
25 DB Push Press (25#)
25 Ball Slams
25 Squat Jumps
Run 400m
20 DB Push Press
20 Ball Slams
20 Squat Jumps
Run 800m
15 DB Push Press
15 Ball Slams
15 Squat Jumps

Posted in Arlington Heights WOD.