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

 

Your Mom called, she wants you to clean up after yourself.

Your Mom called, she wants you to clean up after yourself.

CrossFit:
STRENGTH/SKILL
Snatch Balance – 3/3/3/3/3 increasing load
Farmer walk – 5 laps with challenging weight
METCON
18 min AMRAP
Row 250M
20 Overhead Squats (95#)(65#)
10 Pushups
MOBILITY
Target Quadricep group and IT band with foam roller

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Squat 4, 4, 4, 4+
Bench 4, 4, 4, 4+
Chin up 3 x 6 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 @ 75%
Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilding:
Squat 70% 5×5, 50% 2×12
Push Press 80% 5×6
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

Posted in Arlington Heights WOD.