05.27.14 | CrossFit, Strength & Power and Powerbuilding

Post Murph

Post Murph

CrossFit:
Skill/Strength:
Press 5-5-3-3-1-1
GHD Sit ups 3 X 10

WOD: “FGB” style
1:00 at each station
1:00 rest between rounds
3 rounds

TTB/HKR
Goblet squats
Burpees
Row (cal.)
Ball slams

Strength & Power:
Foundations:
Snatch Progression 5×3
Push Jerk 5×3
Front Squat 5×4
RDL 3×7
Bench Press 3×5
Pull up 3x Flex Hang / Negative
Dip 3 x 10 BW

Performance:
Snatch Progression 85% 5×3
Push Jerk 85% 5×3
Front Squat 85% 5×2
RDL 5×5
Snatch Pull 85% 5×3
Bench Press 80% 4×3
Pull up 3x Strict

Powerbuilding:
Squat 65% x 4, 70% x 3, 75% x 2, 78% x 2
Bench 95% 4 x 2, 65% 2 x 10
RDL 5 x 8
DB Row 5 x 8
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

 

Posted in Arlington Heights WOD.