05.16.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:

Skill/Strength: Clean & Jerk 5 x (1+3)

WOD: 5 rounds for time, 5:00/round
Row 250 m.
then AMRAP
3 Burpees
6 Squats
9 Sit ups

Strength & Power:

Foundation:
Snatch Progression 5×3
Hang Clean 5×3
Jerk 5×3
Overhead Squat 5×3
Deadlift 3×5
Bench Press 3×5
Pull up 3x Flex Hang / Negative

Performance:
Snatch Progression 80% 5×3
Clean 80% 5×3
Jerk 80% 5×3
Overhead Squat 80% 5×3
Snatch Grip Deadlift 60%DL 4×3
Bench Press 75% 3×5
Pull Up 3x Strict

Powerbuilding:

Deadlift 85% x 25 total reps
DB Press 5 x 8
Barbell Row 5 x 8
Chin up 4 x AMAP
Close Grip Bench 5 x 5
DB Shrug 5 x 5

Posted in Arlington Heights WOD.