07.09.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Skill / Strength:
Clean & Jerk 1-1-1-1-1 work up to a heavy single

WOD: For time:
Row 1000 m.
50 Burpee Box Jumps (20/16″)
Run 1000 m.

RX+: Go really fast
RX: Go fast
Scaled: Keep up

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

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean 3 sets x 3 @ 70%
Overhead Squat 5, 5, 5+ @ 70%
Bench 5, 5, 5+ @ 70%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

Powerbuilding:
Power Clean 75% x 12 total reps
Bench 85% 4×2, 65% 2×10
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 | 3×12 @ Leg Bulgarian Split Squat

WOD |3′ Each Round to Complete
250m Row
AMRAP Equalizer Body Rows
Rest 2′
250m Row
AMRAP DB Push Press
Rest 2′
250m Row
AMRAP Wall Sit w/ MB Twist (6#)
Rest 2′
250m Row
Switch Lunges

Posted in Arlington Heights WOD.