07.29.14 | CrossFit, Strength & Power, and PowerBuilding

Coach Jim working on the final details for the Tandem Throwdown workouts.

Coaches Jim & Ashley working on the final details for the Tandem Throwdown workouts.

CrossFit:
STRENGTH/SKILL
Back rack Lunges, 5 x 10 steps each leg
METCON
15-12-9
Pull ups
Thrusters (95)(65)
KB swings (53)(35)
Ab mat sit ups
MOBILITY
Single arm shoulder stretch with band 3 x 30 seconds

Strength & Power:
Foundations:
Clean Progression 3 sets x 2
Clean and Jerk 3 sets x 2
Squat 2, 2, 2+
Bench 2, 2, 2+
Chin up 3 x 7 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 2 @ 85%
Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilding:
Squat 70%2×2, 80%x2, 85%x5, 75%x5
Push Press 85%5×2, 65%2×12
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.