08.02.14 | CrossFit, Strength & Power, and PowerBuilding

31heroes2

31 Heroes Workout:  7 AM
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

CrossFit: 9 AM
STRENGTH/SKILL
Clean & Jerk, increasing load for 5/4/3/3/3
METCON
4 Rounds:
400m Run
OH Squat x 8 (95/55#)
MOBILITY
Single arm chest/shoulder stretch using rack, 3 x 30 seconds each arm

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.