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

Good Luck in your new career Lisa J! We'll miss you.

Good Luck in your new career Lisa J! We’ll miss you.

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

CrossFit:
Skill / Strength:
100 Double Unders in as few sets as possible (7:00 cap)
Ring Dips 3 X 8

WOD: “Fran”
21-15-9 reps for time of:
Thrusters 95/65#
Pull ups

Scaled: 15:00 AMRAP
9 Thrusters
9 Banded Pull ups

Strength & Power:
Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 6, 6, 6+ @ 65%
Press 6, 6, 6+ @ 65%
Deadlift 1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 6, 6, 6+
Press 6, 6, 6+
Deadlift 2 sets of 5
Ring Row 3 sets x 10

PowerBuidling:
Power Clean 65%x5, 70%x4, 75%x3, 80%x2
Bench 65%x5, 70%x4, 75%x3, 80%x2
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
Hammer Curl 12, 12, 12, 20
Dip 4 x AMAP

CrossFit Women:

Strength | Back Squats 5-5-5-5-5

WOD | Tabata Thursday | Alternate Movements (Four of “A”, Four of “B”) | For Total Reps

A. DB Push Press (challenge yourself!)
B. Farmer’s Carry Lunge (DB# appropriate to form)
2′ Rest

A. Anchored Sit Ups
B. Wall Ball Shots (16#)
2’Rest

A. Bear Crawl (each lap counts as 1 rep)
B. Crab Walk (each lap counts as 1 rep)
2’Rest

Posted in Arlington Heights WOD.