Strength & Power WOD / MetCon WOD

Strength & Power:

Clean & Thruster Form and Technique Work


Perform 3 thrusters on the minute for 10 minutes (as heavy as possible)


3 Rounds for Total Reps:

1:00 Min – Calorie Row

1:00 Min – 20 Foot Shuttle Run (There and Back is a rep, must touch lines with hands)

1:00 Min – DB Thruster (use half of weight from part 1, both DB’s added together)

Rest 1 Min



For Total Time:

Lots of Overhead Squatting at CrossFit Axis.

A. 3 rounds:

Row 10 calories

50 Double Unders

Rest 90 seconds


B. 3 rounds:

21 Thrusters (95/65)

Rest 2:00


C. 6 rounds:

10 Knees to Elbows

Rest 20 seconds


(Must rest the allotted time between rounds of A, B, and C.  Total time is overall finishing time, including rest, of ALL THREE.)



 The Vegan Experiment


The Secret Advice of a Vegan CrossFitter



Are you a vegan or have you ever been a vegan?  What other types of diets do you follow or have you dabbled in?



Posted in Arlington Heights WOD, Axis WOD, WOD.