Wednesday, November 8, 2023

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

Monday, October 30, 2023

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.



Tuesday, October 24, 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.

Monday, October 23, 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