05.30.14 | CrossFit, Powerbuilding, Strength & Power

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CrossFit:
Skill/Strength:
Body / Ring Row 3 X AMRAP <12
Ring / Box Dips 3 X 10

WOD: 12:00 AMRAP
10 Box Jumps
10 Decline Push ups
10 Bulgarian Split Squats (5+5 BW)

RX+: 24/20″
RX: 24/20″
Scaled: 20/16″, HR Push ups

Strength & Power:
Foundations:
Snatch Progression 5×3
Hang Clean 5×3
Jerk 5×3
Overhead Squat 5×3
Deadlift 3×5
Bench Press 3×5
Pull up 3x Flex Hang / Negative

Performance:
Snatch Progression 85% 5×3
Clean 85% 5×3
Jerk 85% 5×3
Overhead Squat 85% 5×3
Snatch Grip Deadlift 65% DL 3×3
Bench Press 80% 4×3
Pull Up 3x Strict

Powerbuilding:
Deadlift 80% 5 x 2
DB Press 5 x 8
Barbell Row 4 x10
Chin Up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 5 x 5

Posted in Arlington Heights WOD.