C&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.
Find your 5 & 3 rep max for perscribed rep range.
Then
The CHIEF
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Refer to http://crossfitpenrith.blogspot.com/2009/06/c-meets-chief.html
Post loads & rounds completed for each of the 5 cycles.
The CHIEF
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Refer to http://crossfitpenrith.blogspot.com/2009/06/c-meets-chief.html
Post loads & rounds completed for each of the 5 cycles.
Scored 291 with 40kg. Nice way to start the day. Thanks again Jody.
ReplyDeleteC&J 50, 50, 50, 50, 50
ReplyDeletemetcon 271 50kg 2 round, 40kg last 3
Metcon only @ 50kg
ReplyDelete4rnds+17, 3rnds+15, 3rnds+3, 3rnds+11, 3rnds+4
As Rx'd:
ReplyDelete6 Rounds
6 Rounds
5+1 Rounds
5 Rounds
4+9 Rounds
I witnessed the effect this one had on J.C. and it looked fun (depending on your interpretation of fun of course).
ReplyDeleteHad to make up my own wod due to injured pec.
Superset back squats with lighter front squats:
5 - 15 secs rest b/w sets
10 x 50kg back
10 x 40kg front
10 x 60kg back
10 x 40kg front
10 x 60kg back
10 x 40kg front
45mins interval cycle training.
Clean & Jerk
ReplyDelete5 @ 45kg
5 @ 45kg
5 @ 45kg
3 @ 50kg (PB)
3 @ 50kg (PB)
The Chief: As R'xd
5 Rounds
4 + 13 Rounds
4 + 9 Rounds
4 + 4 Rounds
4 + 6 Rounds
Was determined to better my last scores and I did just that. Happy.
Swapped push ups for 12kg single arm KB swing.
ReplyDelete4 + 6
4 + 1
4
3 + 6
3 + 5
(Above back squats were 70kg, not 60kg)