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

10553619_911139795579614_2127033597537242148_n

CrossFit:
STRENGTH/SKILL
Deadlift, 30 total reps @ 75-80%, sets and reps up to athlete
METCON
12min AMRAP
400m Row or Run
50 Double Unders (3:1)
MOBILITY
Calf stretch on wall, 3 x 40 seconds each

Strength & Power:
Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 5, 5, 5
Press 5, 5, 5
Deadlift 1 set of 5
Ring Row 4 sets x 15

Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 5, 5, 5 @ 65%
Press 5, 5, 5 @ 65%
Deadlift 1 set of 5 @ 65%
Barbell Row 3 sets x 8

PowerBuilding:
Power Clean 65% 5 x 3
Bench 65% 3 x 5
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 | DB Squat Clean & Jerks 5-5-3-3-1-1

MetCon |  Five Rounds | For Time
400m Run
4 Push Press (65#)
8 Hands Release Push Ups
16 Wall Ball Shots (16#)

Posted in Arlington Heights WOD.