Strength & Power WOD / MetCon WOD 02.02.12

Early morning Burpee-Box Jumps down at CrossFit Axis.

Strength & Power:

500 M Time Trial

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Clean & Jerk Form & Technique Work

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*-On the minute for 5 minutes:

3 Clean and Jerk – 135#/85#

2 Min Rest (Change Weight)

-On the minute for 5 minutes:

2 Clean and Jerk – 185#/115#

2 Min Rest (Change Weight)

-On the minute for 5 minutes:

1 Clean and Jerk – 225#/145#

 

*Scale Weight Accordingly

 

MetCon:

Choose 2 of the following movements to incorporate into a 13:00 Min AMRAP.

 

GHD Sit Ups

Ring Dips

Double Unders

KB Snatch

Rowing

 

Each athlete will spend 10-15 minutes practicing the skills they chose through instruction. Then

 

AMRAP in 13:00 of:

(x) – Skill #1

(x) – Skill #2

15 – Jumping Pull Ups

 

Know what movements you are going to work on prior to class.

 

Wolves find pain relief at minus-166 degrees

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.