18 thoughts on “11/11/2013

    • Traditionally‚Ķsets then reps.

      And I would guess that a heavy 3 rep would suffice. I’m going heavy today. Perhaps 205#.

  1. Sorry. I chose a preset workout and didn’t realize it didn’t have the weight for the power cleans.
    Also… that is 10 sets of 2 reps.

  2. Front squat: 200#-230#(1)-220#-220#-220#-220#-220#(1)-210#-210#-210#

    The Chief: 16 rounds + 3 power cleans+ 24 push-ups + 9 squats
    In first cycle i did 175# power clean, next cycles i did 165# power clean (touch&go). It was realy hard!
    Thank you guys!

  3. I am going to try and hit a new squat clean PR tomorrow and I’m wondering what’s the best warm up in regards to this? Like clean pulls or heavy short front squats or a combo of the too? Just seeing if anyone has found a solid starter thanks!

  4. I did this before I knew the it was 10 sets.

    FS: 2 sets of 10 @ 155

    Metcon: Only had time for 3 rounds of The Chief

    2 + 3 Power Cleans
    3 Rounds
    3 Rounds

  5. FS: 135,140,145,150(x next 6),155 (1 +fail)

    Chief:
    4x + 3 PC @ 110#, then dropped to 95# for remainder
    4x + 1 SQ
    4x + 6 PUP
    4x + 6 PUP
    4x + 3 SQ

  6. 275 for the fronts.
    17 rounds plus 3 cleans! Completely smoked, Aloha from Hawaii thanks for the workout!
    Starting following your programming last week, started crossfit 3 weeks ago and I’m absolutely hooked!

  7. 135-145-155-165-175
    185-195-205-215-225

    16 rounds RX

    Lauren thanks for your posts I do all of them, but don’t always post!

  8. Front squat: 225
    The Chief:
    Round1: 5
    2: 4 2/3
    3: 4 2/3.3
    4: 5
    5: 5 1/3

    Thank you to all that serve this awesome county

  9. A day late here. Fighting some back stiffness after the front squats.
    So i gave it a go on Tuesday

    Metcon @ #95
    24 rounds 10 reps
    Rd1- 5 rds
    Rd2- 5 rds 3 reps
    Rd3- 5rds
    Rd4- 4 rds (could have gone much harder. Threw in the towel with 19 seconds left. Feelin sorry for myself)
    Rd5- 5rds 8 reps

    I think the last time i did this, when i had only been doing CF for a month or so, i had to quit 3 rds in. I was crushed!