08.05.14 | CrossFit, Strength & Power, and PowerBuilding

Laurie leads the pack on Saturday morning.

Laurie leads the pack on Saturday morning.

CrossFit:
STRENGTH/SKILL
Press, 12 minutes to find 3-rep max
METCON
10 Squat Cleans
20 Push Ups
30 Calorie Row
40 KB Swings
50 Squats
MOBILITY
Pretzel stretch 3 x 30 seconds each side

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 4 sets x 1
Front squat 1, 1, 1+
Press 1, 1, 1+
Deadlift (DOH) 3 sets x 3
Ring Row 4 sets x 12

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 1 @ 95%
Front squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift (DOH) 4 sets x 3 @ 80%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 80%x5, 90%x3, 98%x1, 65%x10
Push Press 80%x5, 90%x3, 98%x1, 65%x10
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.