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Monday 130923

22
Sep

Monday 130923

Everyone enjoys a partner WOD!!!

Essentials

Strength/Skill:
Warm Up:

  • Junk Yard Dog

Strength:

7 Sets:

  • Hang Power Clean + Power Clean

Skill:

WOD:
“The Chief”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.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Junk Yard Dog

Strength:

7 Sets: (Every 90 Seconds)

  • Hang Clean (Mid Thigh) + Hang Clean (Just Below Knee) + Clean (From Floor)

Skill:

WOD:
“The Chief”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.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Junk Yard Dog

Strength:

A) 5 Sets: (Every 90 seconds)

  • Hang Power Snatch + Power Snatch + Overhead Squat

B) 7 Sets: (Every 2 Minutes)

Front Squat

  • *Set 1 – 4 reps @ 75-80%
  • *Set 2 – 3 reps @ 80-85%
  • *Set 3 – 2 reps @ 85-90%
  • *Set 4 – 4 reps @ 80-85%
  • *Set 5 – 3 reps @ 85-90%
  • *Set 6 – 2 reps @ 90-95%
  • *Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets

Skill:

WOD:
“The Chief”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.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

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