05.13.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:
Skill/Strength: Single arm DB Snatch, EMOM 6:00, 8 reps (4rh/4lh)

WOD: For time alternate between:
10-20-30-40-50 Double Unders
10-8-6-4-2 Pull ups

Then run 800 m.

Strength & Power:

Foundations:
Snatch Progression 5×3
Push Jerk 5×3
Front Squat 5×4
RDL 3×7
Bench Press 3×5
Pull up 3x Flex Hang / Negative
Dip 3 x 10 BW

Performance:
Snatch Progression 80% 5×3
Push Jerk 80% 5×3
Front Squat 75% 5×4
RDL 5×5
Snatch Pull 80% 5×3
Bench Press 75% 3×5
Pull up 3x Strict

Powerbuilding:

Squat 70% 5 x 5, 50% 2 x 12
Bench (85% x 5, 90% x 3, 95% x 2) x 2
RDL 5 x 8
DB Row 5 x 8
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

 

Posted in Arlington Heights WOD.