08.01.14 | CrossFit, Strength & Power, and PowerBuilding

Coach Michelle sets the new EAD/CFAH 500 meter Rowing record.

Coach Michelle sets the new EAD/CFAH 500 meter Rowing record.

CrossFit:
STRENGTH/SKILL
Deadlift, 5/5/5/5/5 @ 65-70%
METCON
For time
30 cal Row
25 Squat Cleans (115/80#)
20 Pullups
15 KB Swings (70/53#)
10 Walking Lunges
MOBILITY
Foam roll/Lacrosse ball mid-back

Strength & Power:
Foundations:
Box Jump 3 sets x 3
Jerk 3 sets x 2
Overhead Squat 2, 2, 2+
Bench 2, 2, 2+
Pull up 3 x 7 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Box Jump 4 sets x 3
Jerk 3 sets x 2 @ 85%
Overhead Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Deadlift 87.5% x 10 total reps
Press 85%5×2, 65%2×12
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.