07/06/2018

CrossFit On Track – CrossFit

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Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

Weightlifting

Deadlift (5×5; all heavy – building to 5 rep max)

Bench Press (5×5; all heavy – building to 5 rep max)

Conditioning

Metcon (No Measure)

12 min. @ medium pace

3-5 hip to bar or bar muscle up

15-20 banded hip thruster

5/5 single-leg box jump

By |2018-07-05T20:00:00+00:00July 5th, 2018|Workouts|Comments Off on 07/06/2018