07.18.14 | CrossFit, Strength & Power, and PowerBuilding

OH Plate Lunges

CrossFit:
STRENGTH/SKILL
Hang Power Snatch – 5/4/3/2/2/2
Max Distance Long Jump x 4
METCON
7 Rounds for time
7 Thursters (95#)(65#)
7 Burpees
MOBILITY
Pigeon Pose/Stretch

Strength & Power:
Foundations:
Box Jump 3 sets x 3
Jerk 3 sets x 3
Overhead Squat 4, 4, 4, 4+
Bench 4, 4, 4, 4+
Pull up 3 x 6 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 75%
Overhead Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Deadlift 70%5×5, 50%2×12
Press 80%5×6
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.