07.25.14 | CrossFit, Strength & Power, and PowerBuilding

800

CrossFit:
STRENGTH/SKILL
Bench press 5 x 5 @ 60%-65%
METCON
12 min AMRAP
5 Power Cleans (115#)(95#)
5 Push Press
10 Burpees
MOBILITY
Lacrosse ball to anterior deltoid/chest

Strength & Power:
Foundations:
Snatch Balance 3 sets x 3
Snatch 3 sets x 3
Back Squat 3, 3, 3, 3+
Press 3, 3, 3, 3+
Deadlift 2 sets of 5
Ring Row 3 sets x 14

Performance:
Snatch Balance 3 sets x 2 up to 50%
Snatch 3 sets x 3 @ 80%
Back Squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift 1 set of 5+ @ 90%
Barbell Row 3 sets x 8

Powerbuilding:
Deadlift 70%x4,4 75%x3, 80%x2, 85%x2
Press 70%x4,4 75%x3, 80%x2, 85%x2
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.