08.16.14 | CrossFit, Strength & Power, and PowerBuilding

 

One week ago.

One week ago.

CrossFit:
STRENGTH/SKILL
Thruster, work up to challenging double then reduce load and complete 5/5/5
METCON
4 Rounds for time:
10 Sandbag ground to overhead
10 Burpees
10 Pull ups
MOBILITY
Couch stretch, 3 x 40 seconds each leg

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.