07.08.14 | CrossFit, Strength & Power, and PowerBuilding

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Caption

CrossFit:
Skill / Strength:
Press EMOM 6:00, 7/65%
Hip / Back Extensions 3 x 12

WOD: 3 rounds for time:
10 KB Overhead Squats
20 Pass through Lunges
30 KB Swings

RX+: 53/35#
RX: 50/30#
Scaled: 35/20#

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 4 sets x 3
Front squat 5, 5, 5+
Press 5, 5, 5+
Deadlift (DOH) 3 sets x 5
Ring Row 3 sets x 12

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 70%
Front squat 5, 5, 5+ @ 70%
Press 5, 5, 5+ @ 70%
Deadlift (DOH) 5 sets x 5 @ 60%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 60%x5, 70%x4, 75%6×2
Push Press 85%4×2, 65%2×10
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.