08.08.14 | CrossFit, Strength & Power, and PowerBuilding

tandem93

CrossFit:
STRENGTH/SKILL
Double Unders, max unbroken in 6 minutes or practice skill
30 pull ups in fewest # of sets
METCON
“Karen”
150 Wall Ball Shots
MOBILITY
Lacrosse ball to calves

Strength & Power:
Foundations:
Snatch Balance 3 sets x 2
Snatch 4 sets x 1
Back Squat 1, 1, 1+
Press 1, 1, 1+
Deadlift 3 sets of 2
Ring Row 4 sets x 12

Performance:
Snatch Balance 3 sets x 2 up to 50%
Snatch 4 sets x 1 @ 90%
Back Squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift 1 set of 2+ @ 95%
Barbell Row 3 sets x 8

Powerbuilding:
Deadlift 80%x5, 90%x3, 98%x1, 65%x5
Press 80%x5, 90%x3, 98%x1, 65%x10
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.