THURSDAY WOD November 2, 2017

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THURSDAY WOD November 2, 2017

CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Alternating Lateral Lunges x 20 reps @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

 

BootCamp WOD
INTENSITY

A.
3 RFT
10 KB Taters
20 Wallballs (20/14)
10 Strict Pullups
30 Wallballs
10 DB GTO
40 Wallballs

*Run 400m After Each Round

B.
3 Rounds
30 S ME Strict T2B
30 S Plank Hold
30 Sec of Rest