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

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Week One of the July – August Strength & Power and PowerBuilding Cycle

CrossFit:
Skill / Strength:
Press: 5-5-3-3-1-1
Tabata Ball Slams / Burpees (alternate w/ partner)

WOD: “Nancy”
5 rounds for time of:
Run 400 m.
Overhead Squats

RX+: 115/85#
RX: 95/65#
Scaled: Whatever is needed to achieve FULL depth

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Squat 6, 6, 6+
Bench 6, 6, 6+
Chin up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 3 @ 65%
Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuidling:
Squat 65%x5, 70%x4, 75%x3, 80%x2
Push Press 65%x5, 70%x4, 75%x3, 80%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

CrossFit Women:
Strength | Deadlift 5-5-5-5-5

WOD
Every 90″ for Five Rounds
5 Pull Ups
5 KB Swings (Russian; go heavy)
2′ Rest

Every 90″ for Five Rounds
5 Box Jumps
10 Hands Release Push Ups
2′ Rest

Every 60″ for Five Rounds
10 SA DB Snatch (5R / 5L)
5 Goblet Squats (go heavy)

Posted in Arlington Heights WOD.