08.04.14 | CrossFit, Strength & Power, PowerBuilding & CrossFit Women

Not one to waste spilled protein powder, Coach Jason makes the most of a near tragedy.

Not one to waste spilled protein powder, Coach Jason makes the most of a near tragedy.

CrossFit:
Skill: Deadlift EMOM 8:00 4/60%

MetCon:  AMRAP 20:00
5 Front Squats
7 HSPU / Push ups
9 Pull ups

RX+: 155/115#, HSPU
RX: 135/95#, Decline Push ups
Scaled: 95/65#, HR Push ups

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 4 sets x 1
Front squat 1, 1, 1+
Press 1, 1, 1+
Deadlift (DOH) 3 sets x 3
Ring Row 4 sets x 12

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 1 @ 95%
Front squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift (DOH) 4 sets x 3 @ 80%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 80%x5, 90%x3, 98%x1, 65%x10
Push Press 80%x5, 90%x3, 98%x1, 65%x10
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 | Ring Dips 4 x 8 + Pull Up Progression

MetCon | EAD Baseline
Run 400m
40 Air Squats
30 Anchored Sit Ups
20 Hands Release Push Ups
10 Box Jumps (20″)
Run 800m
10 Box Jumps
20 Push Ups
30 Sit Ups
40 Air Squats
Run 400m
Wall of Fame Top Time – Female 11:40

Recover, then …
Tabata Planks (8 Rounds)

Mobility | Active Spiderman Stretch + Posterior Hip Mobilization

 

Posted in Arlington Heights WOD.