MetCon WOD/ Strength & Power WOD 12.26.11

MetCon:

 Kipping Pull UP/ *One Arm Overhead Squat Form and Technique Work

(*Work on depth and balance increasing weight gradually)

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One Arm Overhead Squat (pic from CrossFit.com)

AMRAP in 20:00 of:

5 Pull Ups

10 DB/KB (5 on each arm) (50/30)

15 Unanchored Sit Ups

 

Strength & Power:

 Overhead Squat/Snatch Form & Technique Work

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Overhead Squat

5-5-5-5-5-5 (Progress up with each set)

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For Time:

9-7-5

Snatch (135/85)

Chest To Bar Pull Ups

*Scale Weight Accordingly

 

 Jack LaLanne: What I’ve Learned

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.