Saturday 11.21.20 Workout

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CROSSFIT

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:
3 Power Cleans (135/95)(115/65)
6 Push-ups
9 Air Squats

WHITEBOARD BRIEF

Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)
This workout is all about finding a way to stay moving
We have a longer effort and increasing rounds
It will feel like we can come out strong to start, because the rounds move quickly
However, it’s the rounds that aren’t written in the workout description that truly count
Once we get into the 4+ rounds of the chief is when this workout starts to get real
Let’s work hard and smart from the very beginning
“THE CHIEF” + RUNS
Within these rounds, we can find a place to push and place to pace
If there is one station we can absolutely try to go with big sets, it’s the push-ups
There is no muscular interference between the push-ups and any other movement, so try for unbroken sets if possible
The movement that is up for debate is the power cleans
While 3 is a small number that could be completed unbroken, singles might be the most consistent option across the board
The air squats can help you go big on the cleans if that’s the plan
Slowing down the 9 air squats and catching your breath can then help you load up for an unbroken barbell set
No matter what your initial strategy is, just find a way to not stop moving
The runs go hand in hand with that thought – so run at the fastest pace that still
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