07.12.14 | CrossFit, Strength & Power, and PowerBuilding

What are you training for?

What are you training for?

CrossFit:
Skill / Strength:
Bench Press: 5-5-5-5-5
Evil Wheels 5 X 5 (alternate with Bench sets)

WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Ground-to-Overhead
10 m. Lengths of Walking Lunges

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

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.