05.09.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:
Skill: Body/Ring Rows, 4 X AMRAP

WOD: 5 rounds for time
Run 400 m.
Squats

RX+: 50
RX: 30
Scaled: 10-15

Strength & Power:
Foundations:
Snatch Progression 3×4
Push Press 3×4
Push Jerk 3×4
Jerk 3×4
Back Squat 5×5
BW Row 4×10
Dip 3×10 BW

Performance:
Snatch Progression 70% 3×4
Jerk 70% 3×4
Push Press 70% 3×4
Back Squat 70% 5×5
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Powerbuilding:
Deadlift 80% x 30 total reps
DB Press 5 x 8
Barbell Row 4 x 10
Chin up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 4 x 10

Posted in Arlington Heights WOD.