MetCon WOD/ Strength & Power WOD 11.19.11


Squat Clean Form & Technique Work


AMRAP in 20:00 of:
18 KB Swings (50/30)
8 (Pull Ups/Box Dips) (8 of each done in any order)
18 MB Squat Cleans (20/16)

(Advanced will perform muscle up work, deadlifts, muscle ups, squat cleans aka “Johnson”)

Burpee Box Jumps = failsafe way to start you weekend.

Strength & Power:

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total


Posted in Arlington Heights WOD, Axis WOD, WOD.