06.07.14 | CrossFit, Strength & Power and Powerbuilding

 

All of you that participated in "Overlord" should be very proud. If this sh#t was easy, we'd be called Z@mba!

All of you that participated in “Overlord” should be very proud. If this sh#t was easy and without results, we’d be called Z@mba!

CrossFit:

Skill / Strength:
Push Press 3-3-3-3-3
3:00 Max. Double Unders

WOD: “Hot Shot 19”
6 rounds for time:
30 Squats
19 Power Cleans
7  Pull ups
Run 400 m.

RX+: 135/95#, Dead hangs
RX: 115/85#, No assist
Scaled: 75/55#, Bands

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, Uncategorized.