06.27.14 | CrossFit, Strength & Power, and PowerBuilding

Wall Ball shots 050414

Programming Note: The new Strength & Power and PowerBuilding Cycle starts the week of June 30.

CrossFit
Skill / Strength:
Power Snatch 3-3-3-1-1-1
3 X (2 laps Prowler Push + 250 m. Run)

WOD:
21-15-9 reps for time of:
Wall Ball Shots (20/16#)
Pull Ups
Push Ups (Hands Release)

Strength & Power
Box Jump 4 sets x 3
Jerk 4 sets x 4 @ 60%
Overhead Squat 8, 8, 8+ @ 60%
Bench 8, 8, 8+ @ 60%
Pull up or Rows 20 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

PowerBuilding
Deadlift 65% 5 x 5, 50% 1 x 10
Press 65% 5 x 5, 50% 1 x 15
Power Shrug 6, 8, 10, 12
KB Swing 6, 8, 10, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 8 , 10, 12
Pull up 4 x AMAP

Posted in Arlington Heights WOD.