1/14/13 Monday

FitCamp

CrossFit’s “Chief-ish”

Max rounds in 3min of:
3 KB Swings
6 Pushups
9 Air Squats

Rest 1min. Repeat for a total of 5 cycles

Fitness

A1. Bulgarian Split Squats @ 30×0; 6-8 x 4sets; rest 60sec

A2. Single Arm Trap 3 Raise @ 2111; 10-12 x 4 sets; rest 60sec

+

Two sets for times of:

Row 500 Meters

30 Wall Ball Shots (20/14 lbs)

Rest 3 minutes

Performance

A1. Front Squats @ 20×1; 2-4 x 5 sets, rest 20sec

A2. Unbroken Chest-to-Bar Pull-Ups; 10-15 x 5 sets; rest 3-4 min

+

15-12-9 reps for time:

Hang Squat Cleans 135/95

Burpees

 

“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.”