Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Chin Ups
Rest :15
:30 Handstand Push-Ups
Rest :15
:30 Toes to Bar
Rest :15
:30 Burpees
Rest :15
[Scaling]:
Supine Ring Rows
HSPU to AB Mats/Seated DB Strict Press
Straight Leg Raise/Knee Tucks
Conditioning
Re-Test from 5.15.17
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
[Scale 1]:
3 Power Cleans (115/75)
6 Push Ups
9 Air Squats
[Scale 2]:
3 Hang Power Cleans (95/65)
6 Push Ups
9 Air Squats
This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).
The original post said: “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.”
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side