06.10.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:
Skill / Strength:
Pull ups EMOM 6:00 7 reps
Press: 3-3-3-3

WOD: “Megan”
21-15-9 reps for time of:
Burpees
KB Swings
Double Unders

RX+: 53/35#
RX: 50/30#
Scaled: 40/20#, 4:1

Strength & Power:
Foundations:
Snatch Progression 5×3
Push Jerk 5×3
Front Squat 5×4
RDL 3×7
Bench Press 3×5
Pull up 3x Flex hang/Negative
Dip 3 x 10 BW

Performance:
Snatch Progression 70% 5×3
Push Jerk 70% 5×3
Front Squat 70% 5×2
RDL 5×5
Snatch Pull 70% 3×3
Bench Press 70% 4×3
Pull up 3x Strict

Powerbuilding:
Squat 70% x 3, 75% x 2, 80% x 2, 55% x 10
Bench 80% x 5, 90% x 2, 98% x 2, 65% x 15
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.