06.14.14 | CrossFit and Strength & Power

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CrossFit:
Skill / Strength:
Prowlers and Pull ups: AMRAP Pull ups while your partner Does 2 laps Prowler Push. Switch and repeat for four sets of each.

WOD: “Elizabeth”
21-15-9 reps for time of:
Clean
Ring Dips

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#, Bench Dips

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

Posted in Arlington Heights WOD.