Crossfit Garage – CrossFit
Metcon
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
*pick up where you leave off for each round. Score is total full rounds
Weightlifting
Power Clean (1 X 3)
(Optional): Following ‘The Chief’, athletes are to complete one set of consecutive touch-and-go Power Cleans at the same weight. Record heaviest load
Bright Spot
Push-ups
Intended Response
Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–”The Chief” hits the lower body, upper body, core, and lungs.