07.19.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
STRENGTH/SKILL
Clean – 10 minutes to work up to heavy triple
Row – 750m
METCON
21-15-9
Box Jumps
OH Squats (95#)(65#)
MOBILITY
Work on OHS position with PVC

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.