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

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CrossFit:
STRENGTH/SKILL
Power Clean, EMOM 12 minutes 4 reps @ 75%
METCON
For Time:
60 Ball Hop Burpees
60 Wall Ball Shots (20/16#)
MOBILITY
Pigeon pose, 3 x 35 seconds each leg

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean and Jerk 3 sets x 3
Squat 5, 5, 5
Bench 5, 5, 5
Chin up 3 x 5 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 3 @ 65%
Squat 5, 5, 5 @ 65%
Bench 5, 5, 5 @ 65%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Squat 65% 3 x 5
Push Press 65% 3 x 5
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 & Stability | :20 Extended Arm Plank Hold + 25′ Lateral Plank Walk x 4 w/ :60 Rest Interval

MetCon | Chick Chipper, Part 2 | For Time
Buy In: 50 Double Unders (3′ Cap) (4:1)
60 Waiter’s Lunges (30 Right Hand, 30 Left Hand) (20#)
50 Anchored Sit Ups
40 Ground to Overhead (20# Gym Ball)
30 KB Swings (30#)
20 Jumping Pull Ups
10 Burpees
1000m Row

Posted in Arlington Heights WOD.