Demanding Power and Accuracy

Movements like sledgehammer swings and ball slams are great core strengthening, coordination developing movements that should demand power and accuracy.  It’s easy enough to tell everyone a particular place to hit, or say “swing hard” and “slam aggressively”, but it’s difficult to standardize each rep.  We’re trying our best to solve this Tuesday by requiring each med ball slam repetition be caught in order to count.  This means that the med ball must be thrown hard enough to bounce back to a height at which you can catch it, while also being slammed with a degree of accuracy, so as not to escape your reach.  Give this standard a try, slam it hard, and let us know what you think.

July 19, 2011
Front Squat 3-3-3-3-3

3 Hang Power Cleans (70kg/50kg)
6 Hand Release Push-ups
9 Medicine Ball Slams, 20# (must catch each rep)

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation and the CrossFit Foundation are benefiting from the fundraising efforts.  Sign up and join in this great community event as a part of the CrossFit Fenway team.

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