Strength & Power WOD/ MetCon WOD 11.22.11

Strength & Power:

Power Snatch/Overhead Squat Form and Technique Work
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Jackie B firing her elbows through for solid rack position.

*Barbell Complex (focus is on form!):
Snatch  Pull (Hip/Shrug)
Snatch Hi Pull
Power Snatch
Overhead Squat
*Men Weights: 75, 85, 95
*Women Weights: 45, 55, 65
*Perform 5 sets at each weight
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On the minute:
Perform 2 Power (or Squat) Snatches on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power (or Squat) Snatches
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

MetCon:

WOD Form & Technique Work
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For Total Reps:
Tabata (:20 on/:10 off) 4:00 Min. at each:
Air Squats
Rest 1:00
Rowing (Cal.)
Rest 1:00
KTE
Rest 1:00
DB Snatch (50/30) (alternate arms each interval)
Rest 1:00
HSPU

 

 

WOD TOYS

 

QOD:

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Posted in Arlington Heights WOD, Axis WOD, WOD.