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

No better way to finish a workout than with some Low Crawls on the beach. Great job to the intrepid invaders!

No better way to finish a workout than with some Low Crawls on the beach. Great job to the intrepid invaders!

CrossFit:
STRENGTH/SKILL
12 minutes to work up to max thruster
METCON
“Helen”
3 Rounds:
400m Run
21 KB Swings (53/35#)
12 Pullups
MOBILITY
Wall calf stretch 3 x 30 sec each leg

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 3 sets x 3
Front squat 3, 3, 3, 3+
Press 3, 3, 3, 3+
Deadlift (DOH) 5 sets x 4
Ring Row 3 sets x 14

Performance:
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 80%
Front squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift (DOH) 5 sets x 4 @ 70%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 70%x4,4 75%x3, 80%x2, 85%x2
Push Press 70%x4,4 75%x3, 80%x2, 85%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 3-3-3-3-3

MetCon | By Request … It’s Your Chipper
1′ Wall Sit, then …
400m Run
15 Hang Power Cleans (65% 1RM)
15 Toes To Bar
15 Box Jumps (20″)
15 Box Dips
50′ OH Walking Lunge Steps (25#)
15 Thrusters (65#)
15 Pull Ups
15 Burpees
15 kcal Row
15 Hands Release Push Ups

 

 

Posted in Arlington Heights WOD.