07.03.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Skill / Strength:
Body Row 3 X 10
Overhead Plate Lunge 3 X 3 Laps (45/25#)

WOD: 3 rounds for time:
5 Front Squats
8 Deadlifts
20 Push ups (hand release)

RX+: FS 1.5X BW,  DL 2.25X BW
RX: FS 1.25X BW, DL 2X BW
Scaled: FS .75X BW, DL 1.5X BW

Strength & Power:
Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 6, 6, 6+ @ 65%
Press 6, 6, 6+ @ 65%
Deadlift 1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 6, 6, 6+
Press 6, 6, 6+
Deadlift 2 sets of 5
Ring Row 3 sets x 10

PowerBuidling:
Power Clean 65%x5, 70%x4, 75%x3, 80%x2
Bench 65%x5, 70%x4, 75%x3, 80%x2
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
Hammer Curl 12, 12, 12, 20
Dip 4 x AMAP

Posted in Arlington Heights WOD.