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WOD 091218: The Chief


CrossFit: Strength: Front Squats (5) 5 x @ 70-75% of a 3RM Conditioning: 5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds 3 Power Cleans (95/65#) 6 Push-ups 9 Squats RX+: “The Chief” 5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Hybrid: WOD 1: 3K Row * 15:00 Cap WOD

CrossFit:
Strength:
Front Squats
(5) 5 x @ 70-75% of a 3RM

Conditioning:
5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds
3 Power Cleans (95/65#)
6 Push-ups
9 Squats

RX+:
“The Chief”
5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds
3 Power Cleans (135/95#)
6 Push-ups
9 Squats

Hybrid:
WOD 1:
3K Row
* 15:00 Cap

WOD 2:
THE CHIEF
5x3min AMRAP
3 S.A. Hang DB C&J
6 Push Ups
9 Air Squats
1min Rest b/n AMRAPS

BootCamp:
WOD 1:
THE CHIEF
5x3min AMRAP
3 S.A. Hang DB C&J
6 Push Ups
9 Air Squats
1min Rest b/n AMRAPS

WOD 2:
Sprint
3rds
400m Run
Rest 2 mins
Record each time

Barbell Class:
Any Footwork Drill * 5 Minutes

Tall Jerk – Video
(3) x 3 – just the bar – light weight

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(7) 2 x @ AHAP

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