MetCon WOD/ Strength & Power WOD 12.23.11

MetCon:

“Christmas Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for three rounds.

Happy Holidays from Everyone at EAD. (pic from CrossFit.com)

The stations are:

Wall Ball: (20/16)
KB Swing: (70/50)
Box Jump: (20)
Push-press: (75/55)
Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

Strength & Power:

Front Squat
*Find a 1 Rep Max Front Squat

*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.

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Complete 2 rounds for total reps:

1:00 Min Push Press (from Rack) (115/80)
Rest 1 minute
1:00 Min KB Swings (70/50)
Rest 1 minute
1:00 Min Box Jumps (24/20) (Step down off of Box)
Rest 1 minute

The Joy of Receiving

 

Posted in Arlington Heights WOD, Axis WOD, WOD.