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

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No possible better Mother-Son Time than an Invasion WOD. Brian C & his Mom get after it at Lake Arlington Sunday morning.

CrossFit:
Strength / Skill:
Press  EMOM 10:00, 10-9-8-7-6-5-4-3-2-1 reps @ 75%

MetCon: EAD Baseline Test
For Time:
Run 400m
40 Air Squats (to Med Ball)
30 Sit Ups (Med Ball Anchor)
20 Push Ups (Hand Release)
10 Box Jumps (24″ /20″)
Run 800m
10 Box Jumps
20 Push Ups
30 Sit Ups
40 Air Squats
Run 400m

Mobility: Pigeon pose, 3 x 35 seconds each leg

Strength & Power:
1 RM Test Week:
Clean & Jerk
Overhead Squat
Bench Press

Powerbuilding:
1 RM Test Week:
Squat
Push Press
DB Bench Press

 CrossFit Women:

MetCon | EAD Baseline | For Time
Run 400m
40 Air Squats (to Med Ball)
30 Sit Ups (Med Ball Anchor)
20 Push Ups (Hand Release)
10 Box Jumps (24″ /20″)
Run 800m
10 Box Jumps
20 Push Ups
30 Sit Ups
40 Air Squats
Run 400m

Recover, then …

Strength | Single Leg Inverted Hamstring w/ DB 5 + Turkish Get Ups
5 Right, 5 Left x 4 Sets

 

Posted in Arlington Heights WOD.