08.12.14 | CrossFit, Strength & Power, and PowerBuilding

Sandbag Run

CrossFit:
STRENGTH/SKILL
Front Squat, 10/8/6/4/2 with increasing load
METCON
15min AMRAP
9 Deadlifts (155/100#)
12 Hand Release Pushups
15 Box Jumps (24/20″)
MOBILITY
Single arm shoulder/chest stretch using rack, 3 x 30 seconds each arm

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean and Jerk 3 sets x 3
Squat 5, 5, 5
Bench 5, 5, 5
Chin up 3 x 5 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 3 @ 65%
Squat 5, 5, 5 @ 65%
Bench 5, 5, 5 @ 65%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Squat 65% 3 x 5
Push Press 65% 3 x 5
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.