06.13.14 | CrossFit, Strength & Power and Powerbuilding

Friday the 13th movie image

CrossFit:
Skill / Strength:
Front Squats 10-10-10
Rope Climb practice 8:00

WOD: “Freddy’s Revenge”
5 Rounds:
5 Shoulder-to-Overhead (185#/115#)
10 Burpees

Strength & Power:
Foundations:
Snatch Progression 5×3
Hang Clean 5×3
Jerk 5×3
Overhead Squat 5×3
Deadlift 3×5
Bench Press 3×5
Pull up 3x Flex Hang / Negative

Performance:
Snatch Progression 70% 5×3
Clean 70% 5×3
Jerk 70% 5×3
Overhead Squat 70% 5×3
Snatch Grip Deadlift 50% DL 3×3
Bench Press 70% 4×3
Pull up 3x Strict

Powerbuilding:
Deadlift 80% x 1, 85% x 1, 90% x 2, 60% x 10
DB Press 5 x 8
Barbell Row 4 x 10
Chin Up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 5 x 5

Posted in Arlington Heights WOD.