06.06.14 | CrossFit, Strength & Power and Powerbuilding

D DayCrossFit:
“Overlord”

Find out what’s in store for you when you hit the beach.

Strength & Power:
Foundations:
Snatch Progression 3×4
Push Press 3×4
Push Jerk 3×4
Jerk 3×4
Back Squat 5×5
BW Row 4×10
Dip 3×10 BW

Performance:
Snatch Progression 80% 3×3
Jerk 80% 3×3
Push Press 80% 3×3
Back Squat 90% 5×1
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Powerbuilding:
Deadlift 65% x 3, 75% x 2, 85% x 2, 50% x 10
DB Press 5 x 8
Barbell Row 5 x 8
Chin Up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 4 x 10

 

 

Posted in Arlington Heights WOD.