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

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CrossFit:
STRENGTH/SKILL
Front Squat, 4/4/4/4/4 @ 75-80%
METCON
21-18-15-12
Deadlift (135#)(85#)
Burpee
Knees to elbows
MOBILITY
Cat/cow positions 2 x 20 seconds each

Strength & Power:
Foundations:
Snatch Progression 3 sets x 2
Snatch 3 sets x 2
Front Squat 2, 2, 2+
Press 2, 2, 2+
Deadlift 3 sets of 3
Ring Row 3 sets x 16

Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 2 @ 85%
Front Squat 2, 2, 2+ @ 85%
Press 2, 2, 2+ @ 85%
Deadlift 1 set of 5+ @ 92.5%
Barbell Row 3 sets x 8

PowerBuilding:
Power Clean 80% x 10 total reps
Bench 85%5×2, 65%2×12
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 | Prowler Push 5 x 1 Lap + 5 x 2 Rope Raise & Lower

MetCon | For Time
800m Run
5 Bar Hop Burpees
10 Deadlifts (75% 1RM)
20 Double Unders (4:1)
30 KB Swings
20 Squat Jumps (10# MB)
10 Deadlifts
5 Bar Hop Burpees

Posted in Arlington Heights WOD.