Tuesday

"The Chief" 

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats 

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

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. 

Friday

RUN ROW...

Thursday

EMOM for 12min:

  EVEN: 10 Dips

   ODD: 25 Double Unders

Wednesday

ROWING WOD

For Time …

500m Row, 5 Medball Cleans (20/14*)

400m Row, 10 Medballl Cleans

300m Row, 15 Medball Cleans

200m Row, 20 Medball Cleans

100m Row, 25 Medball Cleans

The ability to work at high intensity depends largely on mechanics and consistency.  If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece.  A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster.  Same goes for the medicine ball cleans.  If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement.  This will allow you to push the pace and go unbroken for every round.  Try to only pause for brief breaks in between exercises if you have to.  

Tuesday

EMOM for 15min:
  1st 5min:
     3 High Hang Snatches
  2nd 5min:
    3 Below the Knee Snatches
  Final 5min:
    3 Full Snatches

CrossFit - Coaching the Three Snatch Positions (Journal Preview)

The SNATCH

• Hip-Width Stance
• Hands wide enough that bar rest in crease of hip with legs extended
• HOOK Grip
• Shoulders slightly in front of the bar at set-up
• Lumbar Curve maintained
• Hips and shoulders rise at the same rate
• The hips extend RAPIDLY
• Shoulders shrug, followed by a pull under the bar with arms
• Bar is received at the bottom of an overhead squat
• Squat complete at full hip, knee and arm extension with the bar over the middle of the foot