2.8.16 – WOD 

  
Always a good day when we can represent the CrownTown Community with an event win.

Monday

CrossFit 

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

• add weight from last week, if you were successful 

WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-ups

9 Air Squats

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

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.

Optional Accessory Work:

3 sets NOT for time of:

10 KB Sumo Deadlift, heavy 

8 Crossover Lunges, each side 

60′ Bottoms up KB carry, each side 

BaseFit

WOD:

Tabata Mash-up x 8 rounds

Wall Balls

Toes to Bar 

Rest 1 minute 

Jumping Lunges

Jumping Pull-ups

Rest 1 minute

Run 800 meters 

Rest 1 minute 

50 ABMAT SU 

Barbell Club:

A)

Bench Press 3-3-3+ @ 70/80/90 % of your 1RM*

*always use 90% of your actual 1RM when calculating percentages 

+ means failure reps and keep track of that number

B)

3 X superset of:

Max Strict Pull-ups

Max Push-ups

– rest 2-3 minutes between sets

C) 

3 X 15 DB Pec Flys

D)

100 Banded Tricep Push Downs 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply