05.23.14 | CrossFit, Strength & Power and Powerbuilding

Coach Web practicing the Shot Toss for his upcoming US Bobsled Team combine.

Coach Web practicing the Shot Toss for his upcoming US Bobsled Team combine.

CrossFit:

Skill/Strength:
Turkish Get ups 7:00 to 1RM
Evil Wheels 3 x 8

WOD: 3 rounds for time:
12 Ground-to-Overhead
12 TTB/HKR
12 Box Jumps 20/16″
12 Box Dips

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#

Strength & Power:
Foundations:
Snatch Progression 3×4
Push Press 3×4
Push Jerk 3×4
Jerk 3×4
Back Squat 5×5
BW Row 4×10
Dip 3×10 BW

Performance:
Snatch Progression 75% 4×4
Jerk 75% 4×4
Push Press 75% 4×4
Back Squat 80% 5×3
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Powerbuilding:
Deadlift 70% x 50 total reps
DB Press 5 x 8
Barbell Row 5 x 8
Chin Up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 4 x 10

Posted in Arlington Heights WOD.