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

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CrossFit:
STRENGTH/SKILL
Max unbroken double-unders in 7 minutes or practice this skill
METCON
6 Rounds:
4 DB Snatch/arm (55/35)
8 Ring Rows
20 Double Unders (4:1)
MOBILITY
20 PVC pass-throughs

Strength & Power
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Overhead Squat 3, 3, 3, 3+
Bench 3, 3, 3, 3+
Chin up 3 x 6 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 @ 80%
Overhead Squat 3, 3, 3, 3+ @ 80%
Bench 3, 3, 3, 3+ @ 80%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

PowerBuilding:
Power Clean 70%x4,4 75%x3, 80%x2, 85%x2
Bench 70%x4,4 75%x3, 80%x2, 85%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 | Split Jerk (from rack) 5-5-5-5-5 + Bulgarian Split Squat 3×12 each leg

MetCon | “Annie” | For Time
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups
Double Under Conversion = 3:1

 

Posted in Arlington Heights WOD.