C&J Meets CHIEF

C&J 5,5,5,5,3
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.

Rest Day

Strength
Front Squat
5-5-5-3-3
then 1 set of 15

WOD
AMRAP in 20min
21 KB Swings
15 KTE
100m run

Post loads/rounds to comments

3 X 800m

Run 3 X 800m

(Rest exactly 2min between intervals)

NOTE; These intervals are an all out sprint!!

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12/9/2009

3 Rounds for time

30 Push Jerk 50kg/30kg

20 Back Squat 50 kg/30kg

10 Ring Dips

Weight must be taken from the ground

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Kelly

Skills
Perform Burgener warmup with PVC Then progress to bar. Focus on being comfortable in the bottom of the Overhead squat. Practice skipping/Double unders 15min limit..

Then

WOD
Kelly
5 Rounds for time
Run 400m
30 Box Jump
30 Wall Ball shots

Note, Ball must hit target to count as a rep

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