The Chief

8
Aug

The Chief

Santiam CrossFit – CrossFit

Accessory

Power Clean (Pre-Workout: Build up to a 3-position power clean)

Workout

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
– LEVEL 2 –

5 Rounds For Reps:

AMRAP 3:

3 Power Cleans (95/65#)

6 Push-ups

9 Air Squats

– Rest 1:00 between rounds

– LEVEL 1 –

5 Rounds For Reps:

AMRAP 3:

3 DB Power Cleans (20/10#)

6 Assisted Push-ups

9 Air Squats

– Rest 1:00 between rounds

Stretching

Metcon (No Measure)

2:00 Reach, Roll, and Lift

Extra Work

Metcon (Weight)

– STRENGTH 1 –

EMOM 15:

1 Hang Squat Snatch + 1 Overhead Squat

Metcon (Weight)

– STRENGTH 2 –

8 Sets For Load:

4 Back Squats

– Rest 1:30 between sets

– Use 70-75% of your 1-rep max

Metcon (Time)

– ENGINE 1 –

12 Rounds For Time:

250m Row

– Rest :30

Metcon (No Measure)

– SKILL 1 –

5 Sets:

3 Rope Climbs

10 Single-Arm Ring Rows / Arm

– Rest 1:30