The 5:30 AM Strength & Power Class going overhead.
MetCon:
Hand Stand Push Up/Barbell Roll Form & Technique
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For Total Reps:
1:00 AMRAP HSPU
Rest 1:00
2:00 AMRAP KB Swing (50/30)
Rest 2:00
3:00 AMRAP Barbell Roll Outs
Rest 3:00
4:00 AMRAP Wall Balls (20/16)
Strength & Power:
Back Squat
5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)
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For Time:
20 Sit Ups (Unanchored)
20 Push Ups (Chest To Deck, No Hand Release)
**Power Clean/Front Squat Ladder (1-6 at 135lb Men, 95lb Women)
20 Push Ups
20 Sit Ups
**Perform a power clean then a front squat. Then perform a power clean and then two front squats. Then a power clean and three front squats. Continue this pattern until you get to a power clean and six front squats. You do NOT go back down the ladder. In total the ladder is 6 Power Clean and 21 Front Squats.
(More than) 3 questions with the ‘Healthiest Man Alive’
QOD:
Who do you like this Sunday, the Giants or the Patriots?
2 Comments »
Strength & Power WOD / MetCon WOD 02.02.12
jsrou24 : February 2, 2012 2:47 am : Arlington Heights WOD, Axis WOD, WOD
Early morning Burpee-Box Jumps down at CrossFit Axis.
Strength & Power:
500 M Time Trial
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Clean & Jerk Form & Technique Work
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*-On the minute for 5 minutes:
3 Clean and Jerk – 135#/85#
2 Min Rest (Change Weight)
-On the minute for 5 minutes:
2 Clean and Jerk – 185#/115#
2 Min Rest (Change Weight)
-On the minute for 5 minutes:
1 Clean and Jerk – 225#/145#
*Scale Weight Accordingly
MetCon:
Choose 2 of the following movements to incorporate into a 13:00 Min AMRAP.
GHD Sit Ups
Ring Dips
Double Unders
KB Snatch
Rowing
Each athlete will spend 10-15 minutes practicing the skills they chose through instruction. Then
AMRAP in 13:00 of:
(x) – Skill #1
(x) – Skill #2
15 – Jumping Pull Ups
Know what movements you are going to work on prior to class.
Wolves find pain relief at minus-166 degrees
MetCon WOD / Strength & Power WOD 02.01.12
jsrou24 : February 1, 2012 2:17 am : Arlington Heights WOD, Axis WOD, WOD
RVD knocking out a set of Front Squats.
MetCon:
Press/Push Press Form & Technique
+
For Total Reps:
Tabata Series (:20 on/:10 off, or 4:00 Min at each of):
Jumping Switch Lunges
Rest 1 Min.
Shoulder To Overhead (Press/Push Press) – (75/55)
Rest 1 Min.
Ab Mat Sit Ups
Rest 1 Min.
Stick Jumps (20/16)
Rest 1 Min
Hand Release Push Ups
Strength & Power:
Shoulder Press
5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)
+
*AMRAP in 5:00 of:
Burpee Box Jumps (Height is Mid-Thigh)
*Compare to 12/5/2011
Minding Your Mitochondria (Worth Your Time To Watch…..We All Have A Choice)
