MetCon:
Complete 3 rounds for time of:
Run 800 M
15 left arm Russian kettlebell swings (pick your weight)
15 right arm Russian kettlebell swings
20 jumping pull-ups
Advanced:
Ring Dip/DB Snatch Form & Technique Work
+
3 Rounds for Time:
Run 400 M
10 Ring Dips
16 Alternating DB Snatches (70,50) (8 on each arm)
Elite Training Camp:
Deadlift
Rowing
Push Ups
MetCon WOD / Strength & Power WOD / Elite Training Camp 05.18.12
jsrou24 : May 18, 2012 1:47 am : Arlington Heights WOD, Axis WOD, WODMetCon:
Pull Up Progression Week 2 (See 051412 Post)
+
Double Under Work
+
*For Time:
Alternate:
20,18,16,14,12,10,8,6,4,2 Double Unders (Work on Doubles, if none, 4:1 ratio)
1,2,3,4,5,6,7,8,9,10 Burpees
(Perform 20 Double Unders, 1 Burpee, 18 Double Unders, 2 Burpees….2 Double Unders, 10 Burpees)
*Compare to 121010
Strength & Power:
Pull Up Progression Week 2 (see 051412 post)
+
Bench Press
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Bench Press
12-9-6 (Rest 1 min. between sets)
+
GHD Reverse Crunch
5 x 10 reps (can be done between bench sets)
Elite Training Camp:
Back/Front Squat
Box Jump
KTE/TTB
This Sunday’s Invasion WOD will be at Lake Arlington at 10:30 AM.
Also note that the Open Training class is moved up to 9 AM from 9:30.
CrossFit Axis Looks for New Location!
eadcoach1 : May 18, 2012 12:56 am : Axis WODWe are actively screening several new locations for CrossFit Axis. Stay tuned for latest updates.
Join us at the home of CrossFit Arlington Heights for now.






