08.14.14 | CrossFit, Strength & Power, and PowerBuilding

Amber TT KBS

CrossFit:
STRENGTH/SKILL
Snatch + Overhead Squat, 1 + 3 for 5 rounds @ 60% snatch
METCON
7 Rounds for time:
7 Thrusters (75/45)
7 Pullups
7 Burpees
MOBILITY
Lacrosse ball to upper back against wall

Strength & Power:
Foundations:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 5, 5, 5
Press 5, 5, 5
Deadlift 1 set of 5
Ring Row 4 sets x 15

Performance:
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 5, 5, 5 @ 65%
Press 5, 5, 5 @ 65%
Deadlift 1 set of 5 @ 65%
Barbell Row 3 sets x 8

PowerBuilding:
Power Clean 65% 5 x 3
Bench 65% 3 x 5
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
Hammer Curl 12, 12, 12, 20
Dip 4 x AMAP

Posted in Arlington Heights WOD.