08.15.14 | CrossFit, Strength & Power, and PowerBuilding

Untitled-1

CrossFit:
STRENGTH/SKILL
Double under skill practice for 7 minutes or max unbroken
METCON
20min AMRAP:
12 Box Jumps (24/20)
12 KB Swings (53/35)
12 Wall Ball Shots
MOBILITY
Foam roll quad group and IT band

Strength & Power:
Foundations:
Box Jump 3 sets x 3
Jerk 4 sets x 3
Overhead Squat 5, 5, 5
Bench 5, 5, 5
Pull up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 5, 5, 5 @ 65%
Bench 5, 5, 5 @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilding:
Deadlift 65% 3 x 5
Press 65% 3 x 5
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.