Strength & Power WOD / MetCon WOD / Elite Training Camp 06.05.12

Strength & Power:

All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
Every minute on the minute for 7 minutes perform 2 Snatch Balances @ 60-70% of 1 Rep.  (Technique and form is the focus)

CrossFit Men showing that shirts are not necessary for Rowing.


Deadlift/Rowing Form & Technique Work
*4 Rounds for Total Time:
5 Deadlifts (250/170) (Touch & Go)
Rest 60 sec.
10 Burpees (as fast as possible)
Rest 60 sec.
10 Box Jumps (24/20)
Rest 60 sec.
Row Sprint (150M/100M) (as fast as possible)
Rest 60 sec.

*All movements should take between 20-30 sec. to complete.  That will require each Athlete to exert maximal intensity for that 20-30 sec.  Each athlete should scale the workout accordingly.

Elite Training Camp:

Clean Progressions
Push/Split Jerk

Rest Faster


Posted in Arlington Heights WOD, Axis WOD, WOD.