06.12.14 | CrossFit, Strength & Power and Powerbuilding

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CrossFit:
Skill / Strength:
Deadlift 5-5-3-3-1-1 work up to HEAVY single

WOD: For time:
Run 400 m.
30 Box Jumps (step down)
30 Wall Ball Shots (20/16#)
30 Push ups (hand release)
Run 400 m.
30 Hip/Back Extensions
30 OH Plate Lunges (45/25#)
30 Box Jumps
Run 400 m.

Strength & Power:
Foundations:
Hang Snatch 5×3
Clean Progression 5×3
Push Press 5×3
Back Squat 5×4
DB OHP 3×7
BW Row 4×10
Med Ball Chest Pass 3×5

Performance:
Clean Progression 70% 5×3
Push Press 70% 5×3
Back Squat 70% 5×2
Clean Pull 70% 3×3
Single Arm DB OHP 3×7
Dip 3×5 Weighted
Tabata Row for Meters

PowerBuilding:
Bench 80% 5 x 2
Front Squat 5 x 5
Press 3 x 12
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

 

Posted in Arlington Heights WOD.