05.29.14 | CrossFit, Strength & Power and Powerbuilding

Happy 6th Birthday Scout!

Happy 6th Birthday Scout!

CrossFit:
Skill / Strength:
Back Squat: 3-3-3-3-3
Tabata Push ups

WOD:
3 rounds for time:
Run 400 m.
21 Wall Ball shots
15 V ups
9 Pull ups

Strength & Power:
Foundations:
Hang Snatch 5×3
Clean Progression 5×3
Push Press 5×3
Back Squat 5×4
DB OHP 3×7
BW Row 4×10
Med Ball Chest Pass 3×5

Performance:
Clean Progression 85% 5×3
Push Press 85% 5×3
Back Squat 85% 5×2
Clean Pull 85% 5×3
Single Arm DB OHP 3×7
Dip 3×5 Weighted
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 3 x 12
Press 5 x 5
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

Posted in Arlington Heights WOD.