07.01.14 | CrossFit, Strength & Power, and PowerBuilding

Bill getting good extension.

Bill getting good extension.

CrossFit:
Skill / Strength:
Hang Power Clean: EMOM 6:00, 5@65%
GHD Sit ups: 3 X 10

WOD: AMRAP 10:00
6 Pull ups
8 Box Jumps
10 KB Swings

RX+: 53/35#, 24/20″
RX: 50/30#, 24/20″
Scaled: 35/20#, 20/16″

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Squat 6, 6, 6+
Bench 6, 6, 6+
Chin up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 3 @ 65%
Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuidling:
Squat 65%x5, 70%x4, 75%x3, 80%x2
Push Press 65%x5, 70%x4, 75%x3, 80%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

Posted in Arlington Heights WOD.