Workout of the day
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The Chief
Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off.
CrossFit Cardiff WoD
‘Big Chief’
Within 3 minutes complete as many rounds and reps as possible of:
2 Power snatch (60/40kg)
4 Press ups
6 Pistol squats
Rest 1 min
Repeat for 5 rounds
Told you you should’ve said no to that workout yesterday, just no! But you didn’t listen to me did you. And now your body wants to end itself!
It’s all good! Back for more! And what a workout, this honestly scares the shit out of me!
CrossFit Cardiff WoD
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95lb)
6 Press ups
9 Air squats
Rest for 1 minute and repeat for a total of 5 cycles. This will be a cumulative score.
Specialty
5 sets of:
Squat snatch, overhead squat
5 Sets of:
20s overhead snatch hold
*all sets building in weight
Christmas Eve! Get your arses to the gym, as per opening hours below and get a good old thrashing in before everything goes Pete Tong! Maybe then the hang overs and food comas won’t feel so bad…due to being consumed by the DOMs in your arses!
Once finished, the lads will be free to start their Xmas shopping, having a few pints along the way of course, and you ladies can do whatever it is you normally do.
Keep your eyes peeled on Xmas Day for the workout post, record a video of you doing it, wherever you are and tag @Reebok CrossFit Cardiff on IG.
Open Gym: 10:00 – 11:00
WoD: 11:00 – 12:00
CrossFit Cardiff Xmas Eve Team WoD
In Teams of 3:
Within 15mins establish a 8RM back rack walking lunge (2 attempts each)*
Rest 5mins
Complete as many rounds and reps within 15mins of:
“The Chief”
3 Power Cleans (60/40kg)
6 Press Ups
9 Air Squats
*each teammate’s highest individual loads are combined and posted to the whiteboard along with their Chief rounds.
