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January 21, 2018


7 rounds of 2 Minutes on 1 Minute off

2 power cleans 185/135 lb
4 jumping alternating lunge steps
6 push-ups

Workout Notes

Today’s workout will be scored as you would score the classic CrossFit workout “The Chief”. Complete as many rounds and reps as possible in each two minute interval.  Your score for that cycle will be the total number of rounds plus any additional reps completed. Each cycle starts from the top with two power cleans.  After your workout is complete your score will be the total number of rounds you completed as well as the total number of additional reps completed.  Don’t be fooled by the shorter interval into thinking this workout is a sprint.  The rep count in each movement is low but the total workout time is long and the volume will accumulate.  Practice fast transitions but work at a sustainable pace from the start.  The benchmark load is on the heavier side but that doesn’t mean you should be performing anything near a max effort lift. Something in the 60+ percent range would be appropriate.


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