MetCon WOD / Strength & Power WOD / Elite Training Camp 02.22.12

Lots of Deadlifting and Box Jumping going on in Tuesday nights class.


Perform 2 Wall Walks every Min on the Min for 8:00.


Ring Dip/Shoulder Press Form and Technique Work


4 Rounds for Total Reps of:

 40 seconds Dead Hang Pull Ups

-rest 20 seconds-

40 seconds Ring Dips

-rest 20 seconds-

40 seconds Anchored Sit Ups (Med Ball Anchor)

-rest 20 seconds-

40 seconds Shoulder Press (75/45)

-rest 20 second


Strength & Power:

*Find a 1 Rep Max Shoulder Press

*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.


Pull Up Ladder with a Partner

1-5-1 (Athlete work on type of pull up specific to their needs)


For Time:

100 Anchored Sit Ups (Use Med Ball)


Elite Training Camp:

Snatch Progressions

Overhead Squat


What (Not) to Expect From the 2012 CrossFit Games Open


Looking for your next challenge?   (Thanks for the info Big Mike)

Gladiator Assault Challenge

Gladiator Assault Groupon


Posted in Arlington Heights WOD, Axis WOD, WOD.