08.28.14 | CrossFit, Strength & Power, and PowerBuilding

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CrossFit:
Skill / Strength: Bench Press 3 X 10
Body Row 3 x AMRAP (5-15 reps)

MetCon: For time:
21 Shoulder-to-Overhead (95/65#, from floor)
21 Pull ups
21 Candlesticks
Run 800 m.
15 Candlesticks
15 Pull ups
15 Shoulder-to-Overhead
Run 250 m through Loading Ramp

Mobility: Pigeon pose 3 x :30 each side

Strength & Power and Powerbuilding:
Snatch Progression 3 sets x 3
Snatch 3 sets x 3
Front Squat 6, 6, 6+
Press 6, 6, 6+
Deadlift 2 sets of 5
Ring Row 3 sets x 10

 

Posted in Arlington Heights WOD.