090216 WOD

WOD: “The Chief

Max rounds in 3 minutes of:
3 Reps x 135 pound Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.  For a total of five, 3 minute rounds with 1 minute rest between.  No rest during rounds.

Advanced(RX’d):

Max rounds in 3 minutes of:
3 Reps x 135 pound Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Intermediate:

Max rounds in 3 minutes of:
3 Reps x 95 pound Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner:

Max rounds in 3 minutes of:
3 Reps x 45 pound Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds and weights used completed for each of the 5 cycles.

For todays WOD, warm up with some un-weighted Power Cleans with a PVC pipe, broom stick, something light. If you have never done Power Cleans before today, go light on them (i.e. beginner weight). Also, here is a video of Bionic from Crossfit Hardcore (Fla.) doing “The Chief” WOD.

Also, I strongly recommend starting a workout log. You can either use a notebook and write your times/WOD’s down afterwards, or use this site, “Logs it All“(free online logbook). Either way you will benefit from comparing your times and performances on WOD’s now, vs. down the road. It will be well worth the few minutes it takes to record workouts as you track your progress.

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1 Comment

Filed under WOD's

One response to “090216 WOD

  1. Pingback: 090318 WOD “The Chief” « Santa Rosa FD’s Crossfit blog

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