06.17.14 | CrossFit, Strength & Power and Powerbuilding

Dirt Runner Survivors!

Dirt Runner Survivors!

CrossFit:
Skill / Strength:
Power Snatch + Overhead Squat: 8 X (1+1)

WOD: For time:
30 Pull ups
Run 400 m.
21 Thrusters
Run 800 m.
21 Thrusters
Run 400 m.
30 Pull ups

RX+: 115/95#
RX: 95/75#
Scaled: 65/45# (Do Not Drop), Bands

Strength & Power:
Testing Week Foundations:
Snatch/Clean
Back Squat
Jerk
Row 500m

Testing Week Performance:
Snatch / Clean + Jerk
Back Squat
Push Jerk
Snatch Grip Deadlift

Powerbuilding:
Squat 60% x 5, 70% x 4, 75% 6 x 2
Bench 87% 5 x 2
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.