07.10.14 | CrossFit, Strength & Power, and PowerBuilding

Wednesday night Mobility & Recovery class.

Wednesday night Mobility & Recovery class.

CrossFit:
Skill / Strength:
Front Squat: 4 X 5 w/ 2 count pause at bottom
Turkish Get Ups: 8 X each side, building in weight

WOD: 21-15-9 reps for time of:
KB Swings
Pull ups
Push ups (hand release)

RX+: 53/35#, C2B
RX: 50/30#
Scaled: 40/25#, Bands

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

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean 3 sets x 3 @ 70%
Overhead Squat 5, 5, 5+ @ 70%
Bench 5, 5, 5+ @ 70%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

Powerbuilding:
Power Clean 75% x 12 total reps
Bench 85% 4×2, 65% 2×10
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.