05.17.14 | CrossFit, Strength & Power and Powerbuilding

Juan and Jeff run

CrossFit:

Skill/Strength: Front Squat EMOM 6:00, 6 reps moderate

WOD: For time:
25 Double Unders
12 Press
12 Push Press
12 Push Jerk
25 Double Unders
9 Press
9 Push Press
9 Push Jerk
25 Double Unders
6 Press
6 Push Press
6 Push Jerk
25 Double Unders

RX+:115/85#
RX:95/65#
Scaled: 4:1, 65/45#

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.