05.22.14 | CrossFit, Strength & Power and Powerbuilding

CameraDump 0414 284

CrossFit:
Skill/Strength:
Good Mornings 3 x 10 light-moderate
GHD Sit ups 3 x 10

WOD: For time:
Run 400 m. w/ MB
30 KB Swings
20 Box Jumps
10 Burpees
Run 800 m. or Row 1000 m.
10 Burpees
20 Wall Ball shots
30 Double Unders (4:1)
Run 400 m.

RX+: 20/16# MB, 53/35# KB, 30/24″ Box
RX: 20/16# MB, 50/30# KB, 24/20″ Box
Scaled: 14/10#, 35/20#, 20/16″
Strength & Power:
Foundations:
Front Squat 5×5
Clean Progression 3×4
Hang Clean 3×4
RDL 3×7
DB OHP 3×7
Pull up 3x Flex Hang / Negative
Row 500m (sprint)

Performance:
Front Squat 80% 5×3
Clean Progression 75% 4×4
Clean 75% 4×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
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.