07.05.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Skill / Strength:
Tabata Pushups
Front Squats 5-5-5-5

WOD: For time:
25 Burpees
25 Power Cleans
25 Burpees

EMOM 7 Wall Ball shots

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#

Strength & Power:
Foundations:
Box Jump 3 sets x 3
Jerk 4 sets x 3
Overhead Squat 6, 6, 6+
Bench 6, 6, 6+
Pull up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Deadlift 65%x5, 70%x4, 75%x3, 80%x2
Press 65%x5, 70%x4, 75%x3, 80%x2
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 6, 6, 12
Pull up 4 x AMAP

Posted in Arlington Heights WOD.