05.15.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:

Skill/Strength: Power Clean and Push Press technique work

WOD: “The Bear Complex”
5 rounds
7 sets per round

Power Clean
Front Squat
Push Press
Back Squat
Push Press

You can’t set the bar down until the set is complete.
Rest as needed between rounds.
Increase load up to a max for complete round.

Strength & Power:

Foundations:
Hang Snatch 5×3
Clean Progression 5×3
Push Press 5×3
Back Squat 5×4
DB OHP 3×7
BW Row 4×10
Med Ball Chest Pass 3×5

Performance:
Clean Progression 80% 5×3
Push Press 80% 5×3
Back Squat 75% 5×4
Clean Pull 80% 5×3
Single Arm DB OHP 3×7
Dip3x5 Weighted
Tabata Row for Meters

Powerbuilding:

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

Posted in Arlington Heights WOD.