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MITTE & WEILIMDORF
Deadlifts (6 sets, performing one set every 2 minutes) Set 1: 5 reps (start around 70-75% of your 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight) Cashout: 1 mile run, 1500m row, 150 wall balls, or 300 double unders (athletes choice)
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MITTE & WEILIMDORF
Thrusters and HSPU technique then FOR TIME: Part A 4 rounds: 3 Thrusters (45/60) 5 T2B Part B 4 rounds: 7 HSPUs 9 Pull-ups
MITTE & WEILIMDORF:
Work-up to 5 RM Deadlift then, for time 10 rounds: 3 Deadlifts (with 5RM weight) 6 Barbell Roll-outs 200m run
MITTE & WEILIMDORF
Clean Technique then, "The Chief" 5 rounds: 3 min AMRAP: 3 Power Cleans (45/60) 6 Push Ups 9 Air squats rest 1 min (after each 3 min AMRAP) Cashout: 30 Russian KB Twists, 30 Hollow Rocks 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. This WOD was created by Crossfit to acknowledge them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. |
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