05.08.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:

Skill: Front Squat EMOM 8:00 4/60%

WOD: “Fight Gone Bad” style
3 rounds, 1:00 at each station, 1:00 rest between rounds
No transition time, score for total reps

Pull ups
Box jumps
Push ups
Atomic Sit ups
10 m. Shuttle Sprints

Strength & Power:
Foundations:
Front Squat 5×5
Clean Progression 3×4
Hang Clean 3×4
RDL 3×7
DB OHP 3×7
Pull up 3x Flex Hang / Negative
Row 500m (sprint)

Performance:
Front Squat 70% 5×5
Clean Progression 70% 3×4
Clean 70% 3×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 4 x 10
Press 5 x 5
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

 

 

Posted in Arlington Heights WOD, Uncategorized.