05.20.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:

Skill/Strength: Floor Press 5-5-5-5-5

WOD: AMRAP 15:00
10 Wall Ball shots (full ROM)
10 Push ups (CTD)
10 Sit ups (unanchored)
10 Squats

Strength & Power:

Foundations:
Overhead Squat 3×4
Snatch Balance 3×4
Hang Snatch 3×4
Press 3×5
Deadlift 3×5
Dip 3×10 BW
BW Row 4×10

Performance:
Overhead Squat 75% 4×4
Snatch Balance 75% 4×4
Snatch 75% 4×4
Press 80% 4×3
Deadlift 85% 4×2
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:

Squat 70% 5 x 6, 50% 2 x 10
Bench 80% 5 x 6
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

Posted in Arlington Heights WOD.