07.24.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
STRENGTH/SKILL
800m time trial
Max dead hang for time focusing on grip strength
METCON
21-15-9
Row (Cal)
Wallball Shots (20#)(12#)
Knees to Elbow
MOBILITY
10 Iron cross each side, hold for 5 seconds

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Overhead Squat 3, 3, 3, 3+
Bench 3, 3, 3, 3+
Chin up 3 x 6 jump with negative
Prowler Sprint 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean 3 sets x 3 @ 80%
Overhead Squat 3, 3, 3, 3+ @ 80%
Bench 3, 3, 3, 3+ @ 80%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

PowerBuilding:
Power Clean 70%x4,4 75%x3, 80%x2, 85%x2
Bench 70%x4,4 75%x3, 80%x2, 85%x2
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.