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

 

Evil Wheels!

Evil Wheels!

CrossFit:
STRENGTH/SKILL
Box Jump – 6 minutes to work up to challenging box
Front rack lunges – 4 x 10
METCON
20 Cal Row
30 Thrusters (95#)(65#)
40 KB Swings
50 Double Unders
60 Total OH Walking Lunges (45#)(25#)
MOBILITY
Couch Stretch

Strength & Power:
Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 4, 4, 4, 4+
Press 4, 4, 4, 4+
Deadlift 2 set of 5
Ring Row 3 sets x 14

Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 75%
Front Squat 4, 4, 4, 4+ @ 75%
Press 4, 4, 4, 4+ @ 75%
Deadlift 1 set of 5+ @ 87.5%
Barbell Row 3 sets x 8

PowerBuilding:
Power Clean 70%x4,4 75%x3, 80%x2
Bench 80%5×6
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:

EMOTM 12′
6 Wall Ball Shots (16#)
4 Burpees
Recover 3′

12′ AMRAP
5 Box Jumps
5 Body Rows
5 Ball Slams
Recover 3′

Row 250m
250m MB Run (16#)
Row 250m

MOBILITY

Posted in Arlington Heights WOD.