07.22.14 | CrossFit, Strength & Power, and PowerBuilding

 

Wall Ball where you can.

Wall Ball where you can.

CrossFit:
STRENGTH/SKILL
Push press 4 reps @ 70%-75% EMOM for 10 minutes
METCON
6 Rounds:
Deadlift max reps – 30 sec (225/155#)
Rest 30 seconds
Burpees max reps – 30 seconds
Rest 30 seconds
MOBILITY
Lying hamstring rope stretch 3 x 30 sec each leg

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 3 sets x 3
Front squat 3, 3, 3, 3+
Press 3, 3, 3, 3+
Deadlift (DOH) 5 sets x 4
Ring Row 3 sets x 14

Performance:
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 80%
Front squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift (DOH) 5 sets x 4 @ 70%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 70%x4,4 75%x3, 80%x2, 85%x2
Push Press 70%x4,4 75%x3, 80%x2, 85%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

Posted in Arlington Heights WOD.