WOD 4th November (am & pm)

04 Nov

“The Chief”

5x 3min AMRAP with 1mins rest between rounds

  • 3 Power cleans (60kg/40kg)
  • 6 Hand release push-ups
  • 9 Jumping squats
0630 session scores:
Alex (RX): 4 rounds +3Sq | 4 rounds +2PC | 4 rounds +4PU | 4 rounds | 4 rounds + 1PC (20 full rounds)
Harriet (RX): 3 rounds | 3 rounds | 3 rounds | 2 rounds | 3 rounds (14 full rounds)
Temi (28kg): 4 rounds | 4 rounds | 3 rounds | 3 rounds | 3 rounds (17 full rounds)
Ashleigh (25kg, knees): 2 rounds +3PC | 2 rounds +2PC | 2 rounds +2PC | 2 rounds | 2 rounds (10 full rounds)
Neil (RX): 5 rounds + 3 PC | 4 rounds +3PC | 4 rounds +3PC | 3 rounds +5PU | 3 rounds +5Sq (19 full rounds)
Carlos (RX): 4 rounds | 3 rounds | 3 rounds | 2 rounds | 2 rounds (14 full rounds)
Henry (RX): 4 rounds +4Sq | 4 rounds +1PC | 3 rounds | 3 rounds | 3 rounds +1PC (17 full rounds)

14 thoughts on “WOD 4th November (am & pm)

  1. I did this heavier than I’ve ever done before and only managed 8 rounds 🙁 and didn’t do the push up’s properly (I didnt go all the way down and did them on my knees). My arms feel like Jellly! Determined to up my push-up game!!!!

    Alex and Neil you two are like crossfit machines…. 🙂

  2. I tried to pace myself aiming for 3 rounds each set, the 1 min rest was deceiving though – I think if I’d had little rests between each round I could have kept going and possibly got another round or two, the 1 min wasn’t enough to leave you completely rested and by the 4th and 5th rounds didn’t really seem to make it any easier after the 1st couple of cleans. Maybe it would have been better to go all out from the start and forget about the pacing?

  3. Ashleigh, isn’t it that 2*5=10?

    And don’t despair, if you will stay persistent those push ups will come. They frustrate me too, but I am not going to give up.

  4. @Ashleigh: I reckon that first sentence would sound better (and be more representative of your performance) if it read:

    ” I did this heavier than I’ve ever done before and managed 8 rounds 🙂 ”

    @Harriet: It is the curse of the mid-round rest. Like you say, it probably makes things harder as it fools you into going all-out instead of pacing. Very impressive work today with RX’d weights and movements! Woo!

  5. Haha! I’m sure it was a messed up reading (I just have a wee niggly doubt at the back of my mind that my arteries are turning to lard!) the guy who did it suggested I do some weight training …. 😉

  6. Was very happy with my ‘boring’ 5×4. Thanks Andrew. What I cannot fathom is how Pat managed to get 6 rounds in, not once but twice. Surely time lapse photography would be required to capture this?

  7. Simple but effective workout, never thought jumping squats would feel that bad!
    Thanks again for the workout on friday night Andrew and CF London. I look forward to training with you again soon.

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