07.11.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Skill / Strength:
Pull ups: EMOM for 7:00, 5 reps
Deadhang or Jump with negative

WOD: For time:
Run 400 m.
20 Deadlifts
30 Box Jumps
40 Wall Ball Shots
50 AbMat Sit ups
60 Double Unders

RX+: 225/165#, 24/20″, 20/16#
RX: 185/135#, 24/20″, 20/16#
Scaled: 135/85#, 20/16″, 16/14#

Strength & Power:
Foundations:
Snatch Balance 3 sets x 5
Snatch 3 sets x 3
Back Squat 5, 5, 5+
Press 5, 5, 5+
Deadlift 2 sets of 5
Ring Row 3 sets x 12

Performance:
Snatch Balance 3 sets x 2 up to 50%
Snatch 3 sets x 3 @ 70%
Back Squat 5, 5, 5+ @ 70%
Press 5, 5, 5+ @ 70%
Deadlift 1 set of 5+ @ 85%
Barbell Row 3 sets x 8

Powerbuilding:
Deadlift 80% x 10 total reps
Press 85%4×2, 65%2×10
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.