1/28/2010

"The Chief" (01.28.2010)

Warm-up Drills (01.28.2010)
Row 750m
2 Rounds of
9 x Push-ups
9 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
9 x Front Squat (45lbs)
18 x Walking Lunges

"The Chief" (01.28.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135lbs)
6 x Push-ups
9 x Squats

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

Post rounds completed for each of the 5 cycles to comments.

Skill Development (01.28.2010)
3 Rounds at your own pace of
25 x Back Extensions
25 x GHD Sit-ups

CrossFit Endurance Rest Day (01.28.2010)

5 comments:

Anonymous said...

Cycles 1-5 (4) complete rounds

Brian

Anonymous said...

4-4-4-3-4 rx'd

Indy

6-5-4-5-6 @85lbs

Khan

Anonymous said...

Lynn
4/4/4/4/4 @ 80#

The Don said...

As RX'd
4-3-2 + cleans+ push ups-2-3

Andrew said...

3/3/3/2 + 3 cleans + 6 push ups/ 2 + 2 cleans at 95lbs