07.17.14 | CrossFit, Strength & Power, Powerbuilding

Quinn Bench 1

CrossFit:
STRENGTH/SKILL
Deadlift – 70% EMOM 10 minutes 1 rep + 3 burpees
Ring Rows – 3 x 10
METCON
15 min AMRAP
3 Push Jerks (155/105#)
6 Pullups
9 Pushups
MOBILITY
Target upper back with lacrosse ball against wall or on floor

Strength & Power:
Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 4, 4, 4, 4+
Press 4, 4, 4, 4+
Deadlift 2 set of 5
Ring Row 3 sets x 14

Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 75%
Front Squat 4, 4, 4, 4+ @ 75%
Press 4, 4, 4, 4+ @ 75%
Deadlift 1 set of 5+ @ 87.5%
Barbell Row 3 sets x 8

PowerBuilding:
Power Clean 70%x4,4 75%x3, 80%x2
Bench 80%5×6
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.