air squats, amrap, crossfit, crossfit hero wod, hero wod, power cleans, push-ups, the chief, training, wod, workouts -

Wednesday 6.3.20

Warm-up Prep (10-15 Minutes)

2 Rounds

200m Run

10 BB Good Mornings

10 Box Jumps

5 Walk-Outs

5 KB Rows each Side


Strength/Skill - Power Cleans

EMOM 1:30 x 6 Rounds

3 Reps

80% of 1 RM 


WOD (Workout of the Day) 

Hero WOD

"The Chief"  

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Rest 1 Minute

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 4-7 rounds per AMRAP
  • This is a spicy one, go hard, the weight is light and if you're a body weight Ninja this one is definitely your WOD.  Everything unbroken, this is an all out effort.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX