1.9.14 "The Chief"

January 08, 2014
Nick!

Nick!

 

Jeff!

Jeff!

FITNESS

“The Chief”
5 Rounds
AMRAP 3Mins
3 Power Cleans (135,95)
6 Strict Push ups
9 Air Squats
Rest 1 Minute between rounds after each 3 Minute AMRAP

COMPETITION

OLY

10 Minutes to Establish a 1 Rep Max Hang Power Clean

METCON

“The Chief”
5 Rounds
AMRAP 3 Mins
3 Power Cleans (135,95)
6 Strict Push ups
9 Air Squats
Rest 1 Minute between rounds after each 3 Minute AMRAP

STRENGTH (after the WOD)

 Snatch Grip Deadlifts 3×5 across – Heaviest possible

EXTRA CREDIT

1. Deadlifts –  3×5 across – Heaviest possible
2. 5 minutes each leg Hamstring Stretch with Bands

 

Comments

comments

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  1. Almen Reply

    Chief Keef- 3,4,3,3,3 = 16
    Got worse by 2!!!
    Time to step it up!

  2. Willhuntforfood Reply

    Team rac
    The chief
    Brian 5-4-5-5-5-= 24
    Joe. 4-4-4-4-4 = 20 plus 3 c$j extra
    Tim 4-4-4-4-4= 20
    Brian l 4-3-3-3-3= 16 plus 12 c&j and 24 push-ups

  3. Joshua Jordan Reply

    The Chief: 4,3,3,3,3 Rx
    Extra Credit: 5 Min each leg hamstring stretch with band (hurt so good)

  4. Nate B Reply

    4,3,3,3,3 +3 at the end RX(!!)

    Quads were killing me after yesterday’s wall balls

  5. neon joe Reply

    First time doing the chief 5,5,4,5,4=23 1rep hang power clean 180#

  6. scott henriques Reply

    THE CHIEF-5/5/5/5/5=25rnds 115#
    3×5 deadlifts-260/275/295 @ sisters house had to watch kids

  7. Tyler white Reply

    ~The CHIEF~ 23 ROUNDS …5,5,4,4,5
    Hang power clean 240#

    100 sit-ups
    50 pull-ups strict
    200 strict push ups…… arms locked out chest to floor for Justin and josh tonight !

  8. KellyG. Reply

    The Chief – 21 RX First time trying this one, I can see where I’d pick it up next time:)

  9. Jeff Reply

    “The Chief”
    23 Rx

    Extra Credit

    Deadlifts- 5X3 #315

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