Author: The Black Book

Max rounds in 3 minutes of:
3 strict pull-up
6 push up
9 squat

rest 3 minute, repeat for a total of 5 cycles.

This is a progression for workout “the chief”.

Team workout,

In teams of three for time:

100 deadlift 100/70
90 clean 80/50
80 push press 60/40
70 snatch 40/30

Rower must be kept under 2:00/2:10 for team to do repetitions.

CrossFit Games Open

17.5

10 rounds for time of:
9 thrusters, 95 lb./65 lb.
35 double-unders

Every 75 seconds for 15 sets,
1 power clean + split jerk

build up in weight as far as it feels good and technical. If max lift is reached before 15 rounds, try to go 90% from the max the remaining time.

As many repetitions as possible,1 min per station for 3 rounds:

calorie erg
ring dip
box jump 24/20″
kettlebell swing 24/16
pull-up
rest

Score is total amount of reps.

Build up to a heavy 3 RM
Back squat

30-20-10
Toes to bar
Plank hold

Partner holds plank while toes to bars are done. Both do 30, then 20, then 10.

Max rounds in 3 minutes of:
3 power cleans 60/40
6 push up
9 wallball 20/14

rest 3 minute, repeat for a total of 5 cycles.

This is a progression for workout “the chief”.

In teams of three,

40 min AMRAP of:
2 mile run buy in
then,
90 calories of erg (30 calories per person)
75 burpees (25 per person)
45 ring row