Strength 20 min limit
Power Clean/Squat Clean
You choose, Find your 1rm
WOD An Old Favourite
"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.
Compare http://crossfitpenrith.blogspot.com/search?q=the+chief
Post rounds to comments
Power clean 50kg (pb)
ReplyDeleteWOD 2+8, 2+8, 2+9, 2+9, 2+17 @ 35kg. Half pushups toes, half knees
Power Clean 70Kg
ReplyDeleteThe Chief
Wod Rxd : 4+14,3+0,3+3,3+16,3+4
Total 325
All my lifts were untidy today not sure what was going on.
Power Clean: 1RM
ReplyDelete1 x 87.5kg (PB), 1 x 90kg(PB), F@ 95kg
The Chief: As Rxd
5+2, 4+3, 4+1, 3+1, 3+3
Total Score: 372
56 reps better than last effort.
Had a game plan today: try to get through 5 first round then maintain 4 in following rounds, crashed and burned in 4th & 5th Round.
Fairly happy with overall improvement though.
Your effort today Daniel was a great one. Haven't seen someone destroy themselves like that for a while during the week.
ReplyDeleteNow, about me.
Chose the squat clean as it is a stronger lift then the power clean potentially and i have exhausted my weight on the power clean at 110kg.
Squat Clean 105kg.
WOD 5 4+8 4+5. Only 3 Rounds to freshen up for Regionals.
Veronica "agrees that Jody Gall has the ugliest pushups in CrossFit" Mifsud said....
ReplyDeleteWell nuff said really, hehe
Squat clean - 42.5kg PB, F45kg twice
ReplyDeleteWOD - 3+9, 2+8, 3+3, 3+3, 3+5 Total: 280 reps (35kg)
Beat previous score by 2 reps, but used heavier weight this time. Interestingly, my scores followed roughly the same pattern as last time, with round 2 being the lowest reps. Spooky! Probably could've gone heavier.
Full Clean: 95kgs
ReplyDeleteWOD:
6 + 3
5 + 8
5 Even
Like Jody, only 3 rounds. Starting to get fresh for Regionals :)
Power Clean- NEW PB- 59.5kg - previous was 25kg - So stoked with that!
ReplyDeleteWOD
4+1, 4+1, 4+1, 4+1, 4+1
Was pretty happy did WOD as rx'd, did less reps this time round but did weight as requested, where as before it was only 25kg power cleans not 40kg
before england i have never power cleaned 30kg before. i attempted in england and that first day i tried i struggled but i was lpeased i got it up. two days later i tried again, i could get it up with ease and do multiple reps. i was sooo stoked. the next day i do a whole WOD with 30kg. LOL i was sooooo happy im like where the hell is this strength coming from!!!!
ReplyDeletetonight i tried to find my 1rm power clean i managed to find my 3rm which is 40kg, the rxd weight for tonights WOD so i was soooo happy with that achievement seeing as i struggled at the start of the week to power clean 30kg.
i was going to do tonights WOD rxd i attempted 40kg just before i started and couldnt get it there fatigue im presuming so i stuck to 35kg which is my first time ever doing 35kg in a WOD :D
i managed to get out
6rounds,5+10,4+17,5,4+14
im very happy with this lol my strength is improving sooo much day by day I CANT WAIT FOR AFFILIATE CUP WE ARE GOING TO SMASH IT!!!!!! bring it on!!!!
Dan Said
ReplyDelete80 kg Power Clean
4+1,4+3,4,4,3+15
squat clean 77.5kg. really really happy with that :)
ReplyDeleteWOD: 5+3, 5+3, 5 rxd. Last time i did this, i used 30kg and got 5, 3+12 and 3+9 for my first 3 rounds. So glad to see such an improvement.
Power Clean 35kg
ReplyDeleteWOD: 3+9, 3+1, 2+7, 2+13, 3+2. 25kg
Got really frustrated with the pushups, not my strong point at all.
Squat Clean:
ReplyDelete92.5kg
WOD:
4+7, 4+5, 4+11, 4+9, 4+3
= 20+35
= 395 total reps
Last time doing Chief:
4+2, 3+2, 3+2, 3+3, 4 even
= 17+9
= 315 total reps
Happy with that.