05.10.14 | CrossFit, Strength & Power and Powerbuilding

Amber Clean

CrossFit:

Skill: GHD Sit ups 3 X 10
Back Extensions 3 X 10

WOD: 3 rounds for time:
Run 400 m.
20 SA DB Snatches (alternate arms)
20 Burpees in the grass
2 laps Bear (Steve S.) Crawl
2 Rope Ascents

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.