06.03.14 | CrossFit, Strength & Power and Powerbuilding

CameraDump 0414 557

CrossFit:
Skill / Strength:
Deadlifts: EMOM 6:00, 6/60%
Press: 3-3-3-3

WOD: 12:00 AMRAP
2 laps Broad Jumps
8 Wall Ball Shots
8 TTB/HKR

RX+: 20/16#, TTB
RX: 20/16#, TTB
Scaled: 14/10#, HKR

Strength & Power:
Foundations:
Overhead Squat 3×4
Snatch Balance 3×4
Hang Snatch 3×4
Press 3×5
Deadlift 3×5
Dip 3×10 BW
BW Row 4×10

Performance:
Overhead Squat 80% 3×3
Snatch Balance 80% 3×3
Snatch 80% 3×3
Press 85% 3×3
Deadlift 90% 5×1
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:
Squat 70% 2 x 2, 80% x 2, 85% x 5, 75% x 5
Bench 80% 2 x 1, 90% x 1, 65% 2 x 10
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

 

Posted in Arlington Heights WOD.