Friday 12/27/2019

LOCO ANNOUNCEMENT

Our Power lifting Course is officially Launched!  Only 8 Spots, so if you’re interested don’t wait too long.  https://locomotionfit.com/why-powerlifting-is-important-for-the-crossfit-athlete

 

 

WOD

A) Chief

5 Set of:

3 min AMRAP

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00

**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.

Strategy and Briefing

With only 1 minute of Rest for every 3 minutes of Work in this Breathe & Burn Workout, you’ve got to pace accordingly. The reps are low enough that you can push the pace on the Squats & Power Cleans, without worrying about hitting failure. Keep all sets unbroken throughout, except the Pushups. Break the Pushups early if you feel you will hit failure from unbroken sets — but keep it moving. If the Pushups are holding up the workout, drop to Box Pushups. Take a few deep breaths before starting the next movement, to control pace. Keep the breathing up through every set & even during rest. Keeping your “head above water” is important. Don’t approach the “can’t catch my breath” pace until the final round. Work to keep your scores as consistent as possible across all bouts as well.

Levels Consideration: Weightlifting, UB Push

Goal: 20 Rounds

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