Show WOD in Full Screen
Auto Scroll Page
Components
30 Overhead Med Ball ...
Big Clean Complex!
Settings
Location
(All)
Milton Strength and Conditioning
Program
Boot Camp
CrossFit
CrossFit Kids
HIIT (High Intensity Interval Training)
Personal Training
Travel WOD
Date
WOD
02.20.2017 - Milton Strength and Conditioning
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
11:45AM Express
Open Gym M/F
4:30 PM CROSSFIT
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (17/13)
WOD
02.20.2017
Warm-up
30 Overhead Med Ball Throws (Time)
WATCH THE VIDEO!
Using the 20/14 med balls perform 30 overhead med ball throws for time. This is a full-body exercise that develops explosive strength and power.
How to: In athletic stance, facing away from the wall- hold med ball at chest height with arms fully extended
Perform semi-squat while bringing med ball between legs
Explosively jump out of squat and throw med ball overhead to partner or against wall
Turn and catch ball from partner or rebounding off wall
Points of Performance:
1. Generate power from the ground up
2. Fully extend hips forward to throw med ball
3. Throw med ball out, not up
Movement Demo: http://www.stack.com/a/exercise-of-the-week-overhead-med-ball-throws
Scale to underhand scoop toss as demonstrated at the end of the video.
Weightlifting
Big Clean Complex! (6 Rounds for weight)
6 Sets (Rounds for Scoring purposes) of the Following Complex: (all 12 movements below are performed without stopping and constitute 1 set- try not to drop the barbell!)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press*
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk*
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk*
Sets should start about every 3-4 minutes. Strive to complete each complex set unbroken. You can drop the barbell from the top of each overhead movement, but get right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning.
Athletes should consider using the following percentages as a guide but feel free to go as heavy as you want with near perfect form!
Set #1 50% of 1RM Clean and Jerk
Set #2 55% of 1RM Clean and Jerk
Set #3 60% of 1RM Clean and Jerk
Set #4 65% of 1RM Clean and Jerk
Set #5 70% of 1RM Clean and Jerk
Set #6 75% of 1RM Clean and Jerk
~High Hang– Start with the bar at “the pockets” Do not trace your thighs.
~Hang– Start with the bar just above the knee. Trace your thighs.
~Squat Clean– Start with the bar on the ground.
Record the load used each set as your score. Time cap: 25 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 20, 2017
Leaderboard
Men's 30 Overhead Med Ball ...
Justin Bachtell
02/20/2017
1:25
Paul Daniels
02/20/2017
1:26
Richard Young
02/20/2017
1:33
Women's 30 Overhead Med Ball ...
Michele Hovis
02/20/2017
1:27
Ellen Kish
02/20/2017
1:33
Male Athletes
1
AJ
Gill
9:30 AM CrossFit
0:59
2
Chris
Glastetter
5:30 PM CrossFit
1:02
3
Matt
Nagy
9:30 AM CrossFit
1:15
1st 20 went slow
4
Jeff
Barr
11:45AM Express
1:17
5
Jonathan
Rookes
6:00 AM CrossFit
1:24
6
Justin
Bachtell
6:30 PM Crossfit
1:25
7
Paul
Daniels
11:45AM Express
1:26
8
Chris
Hovis
4:30 PM CROSSFIT
1:28
9
Jim
Bush
6:30 PM Crossfit
1:31
10
Richard
Young
8:30 AM CrossFit
1:33
11
Julian
Krevere
6:00 AM CrossFit
1:51
12
Scott
Jones
6:00 AM CrossFit
2:47
13
Mike
Dennard
8:30 AM CrossFit
1:16
14' WB - catch off wall
14
Apoorva
Patel
9:30 AM CrossFit
1:21
10lbs
15
Anthony
Carathimas
5:30 PM CrossFit
1:30
16
Bill
Crawford
4:30 PM CROSSFIT
1:37
#10
17
Private
4:30 PM CROSSFIT
1:40
Female Athletes
1
Cortney
Nelms
9:30 AM CrossFit
1:25
2
Danielle
Nagy
4:30 PM CROSSFIT
1:27
2
Heather
Barr
9:30 AM CrossFit
1:27
2
Jordan
Brisson
9:30 AM CrossFit
1:27
2
Michele
Hovis
Open Gym M/F
1:27
3
Tammy
Dennard
9:30 AM CrossFit
1:28
4
Ellen
Kish
9:30 AM CrossFit
1:33
5
Kimber
Kennedy
Open Gym M/F
1:40
14 lbs
6
Jenny
Grossman
11:45AM Express
1:44
7
Brittany
Dieterle
8:30 AM CrossFit
1:48
8
Jigna
Naik
8:30 AM CrossFit
1:39
10lbs ball
9
Aarti
Chander
8:30 AM CrossFit
1:46
10lbs
10
Katie
Zack
9:30 AM CrossFit
1:48
Not enough #14 balls so did #10
Loading...
Powered By Wodify