05.31.14 | CrossFit, Strength & Power and Powerbuilding

Pull ups2

CrossFit:
Skill / Strength:
Press from behind the neck, 3-3-3-3-3
Hip / Back Extensions 3 X 10

WOD: for time
Run or Row 800 m.
25 Wall Ball shots
25 Ground-to-Overhead
25 Ball Slams
25 GHD Sit ups
25 Burpees

RX+: 20/16#, 135/95#
RX: 20/16#, 95/65#
Scaled: 14/10#, 75/45#

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.