MetCon / Strength & Power / Strength & MetCon 09.25.13

 

Early morning Box Jumps.

Early morning Box Jumps.

Competition Wednesday MetCon:

For time:

30 Overhead Squats (95/65#)
30 Pull-ups
30 Power Snatches (95/65#)
30 Toes to Bar
30 Push Press (95/65#)
30 Air Squats
30 KBS (50/30#)

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 3+1/70%, 3+2/70%
Press: 4 x 8/75%
Back Squat: 4 x 8/75%

Strength & MetCon:

Snatch: 3/60%, 3/65%, 3/70%, 3/70%
+
Back Squats: 3-3-3-3-3
+
3 rounds for time:
Row 250 m.
8 Box Jumps (24/20″)
12 Pull ups
16 Sit ups (AbMat)

Posted in Arlington Heights WOD, Axis WOD, WOD.