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

CF Games Row

CrossFit:
STRENGTH/SKILL
Snatch balance, work up to 60% of snatch for 1 rep
Snatch, 3 @ 60%, 3 @ 70%, 3 @ 80%
METCON
“Little Cindy”
10 min AMRAP
5 pull ups
10 push ups
15 squats
MOBILITY
Couch stretch with rear leg elevated/against wall, 3 x 30 seconds each leg

Strength & Power:
Foundations:
Clean Progression 3 sets x 2
Clean and Jerk 3 sets x 2
Squat 2, 2, 2+
Bench 2, 2, 2+
Chin up 3 x 7 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 2 @ 85%
Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilding:
Squat 70%2×2, 80%x2, 85%x5, 75%x5
Push Press 85%5×2, 65%2×12
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 | EMOTM 8′ – 5 Thrusters @60% – 65% of 1RM

MetCon | For Total Reps
21-18-15-12-9-6-3 Reps
Row (kcals)
Atomic Sit Ups
Hands Release Push Ups (21-15-9)
Jumping Pull Ups (18-12-6-3)

Mobility | Spiral Variations

Posted in Arlington Heights WOD.