08.30.14 | CrossFit, Strength & Power, and PowerBuilding

 

Coach Jason covering the finer points of the Front Squat.

Coach Jason covering the finer points of the Front Squat.

CrossFit:
Skill / Strength: Full Squat Clean 1-1-1-1-1
GHD Sit ups 3 x 10

MetCon: 5 rounds for time:
Run 400 m. w/ Sand Bag
25 Squats
1 Rope Climb

Mobility: Foam Rolling and LAX ball to hamstring

Strength & Power and Powerbuilding:
Box Jump 3 sets x 3
Jerk 4 sets x 3
Overhead Squat 6, 6, 6+
Bench 6, 6, 6+
Pull up 3 x 5 jump with negative
Prowler Walk 5 sets x 1 lap

 

Posted in Arlington Heights WOD.