Holderness Family -Christmas

This Saturday VETERANS DAY CHAD

 

Version 1:

SOLO 

*Goal 18-20 reps per minute

Version 2: 

With a friend 

Both partners move at the same time. 

*Goal 11-12 reps per minute

Version 3:

SOLO 

AMRAP in 45 minutes

*Goal 750+ reps

Chad Prep Wk 9

 

Part 1

1 set for total time:

1,600-m ruck

Rest 3:00

800-m ruck

– Use a 30/45-lb ruck.

– This is week 9 in our preparation for the Hero workout Chad on November 11, 2023.

 

CHAD 1000X - WEEK 8
Part 1:

For time:
400 weighted step-ups (20 in)
– Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2:

2 sets for total reps:
2:00 weighted walking lunges
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.

– This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– This extra work is meant to help you prepare for this workout; use weight and box height options that you’ll use for the workout on 11/11/2023.

How To Clean

 

Squat Clean

Power Clean

The Burgener Warm Up

Men's Clean and Jerk Workout 2022 CrossFit Invitational 

Women's Clean and Jerk Workout 2022 CrossFit Invitational