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

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CrossFit:
STRENGTH/SKILL
Bench press, 5 x 4 @ 70%
METCON
4 Rounds for Time
Row 500m
4 Power Snatch
4 Pull ups
4 Burpees
MOBILITY
Single arm shoulder stretch with band 3 x 30 seconds each

Strength & Power:
Foundations:
Clean Progression 3 sets x 2
Clean 4 sets x 1
Overhead Squat 1, 1, 1+
Bench 1, 1, 1+
Chin up 3 x 7 jump with negative
Prowler Sprint 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean 4 sets x 1 @ 90%
Overhead Squat 1, 1, 1+ @ 90%
Bench 1, 1, 1+ @ 90%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

PowerBuilding:
Power Clean 80%x5, 90%x3, 98%x1, 65%x5
Bench 80%x5, 90%x3, 98%x1, 65%x10
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:

EAD Wall of Fame | 500m RowTop Female Time: 140.7

Strength | Deadlift 5-5-3-3-1-1

MetCon | For Total Reps

Tabata This & That | 20′ Work + 10″ Recovery – 2′ Rest Between Movements

DB Thruster (20#)
Ball Slams
AbMat Sit Ups

Rest 3′

10′ AMRAP
250m Run
10 Sprawls
15 KB Swings

Mobility |Spirals, Spirals w/ Leg Extension

Posted in Arlington Heights WOD.