Strength & Power WOD / MetCon WOD / Elite Training Camp WOD 02.09.12

Strength & Power:

7 rounds for load:

Hang Snatch
Snatch Balance
Repeat 10 times

**For this workout start at an easy snatch weight.  Take the bar from a hang above the knee and snatch the weight overhead into a full squat catch, then stand.  Instead of lowering the bar to the front, lower the bar to the back.  From here, snatch balance the bar.  From the bottom of the snatch balance stand with the bar in the overhead squat and then lower the bar down to the front, BUT do not let the bar touch the floor.  Take it from the hang again and repeat 10 times.  Once all 10 sets of hang snatch and snatch balance are complete, THEN lower the bar to the floor.  You can rest as much as needed during the set as long as the bar does not touch the ground (“Bear” style) and as much as needed between sets.  Try to increase the load each round.  Focus is on form and technique first and foremost!


For Time:

Row 500 M (CIRC Time Trial)



For Time:

Row 500 M (CIRC Time Trial)


 Skill Day

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

Pull Ups (Dead Hang, Kip) *(Please read article below)


Snatch Balance

Hang Power Snatch

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

14 Stick Jumps (20/16)

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



Agnit and Geno setting up in prime pulling position.

Elite Training Camp:

KB Swing

Wall Ball

Double Unders


Got Pull-Up?


Posted in Arlington Heights WOD, Axis WOD, WOD.