Strength & Power WOD / MetCon WOD / Elite Training Camp 07.03.12

Strength & Power:

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Mauricio and his mustache getting in one more workout before leaving for his trip to Guatemala.

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3
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For Time:
Run 400 M
100 Double Unders (3:1)
(5:00 Min time limit on this workout)

MetCon:

KB Snatch Form & Technique
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For time:
A. 50 KB Snatches (50/30) (25 per hand alternating)
B. 100 Double Unders (3:1, try to incorporate some doubles)
C. Row 500 Meters
D. 100 Jumping Pull Ups
E.  Run 400 Meters

Perform each set individually. Rest exactly 3 minutes between all sets. Final time is total time to complete + rest.  (For each set, athlete should copy and track times to compare to future dates)

Elite Training Camp:

Squat (BW)
Press/Push Press
Pull Up / Body Row

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Posted in Arlington Heights WOD, Axis WOD, WOD.