“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
Post total rounds completed to comments.
From CrossFitFootball.com.
first to confirm ’3′ minutes?
Yes! 3 minutes, 6 times, with a 1 minute rest between rounds. That should be a total of 23 minutes (18 minutes of work plus 5 x 1 minute rests). I copied and pasted from the CrossFit Football website. It’s similar to “The Chief”.
thx…I get it.
finally. LOL
This looks like an interesting wod. I might have to go down in weight for the cleans but we’ll see.
cleans 65lb
3
3
3+1
2+3+6+5
3+2
2+3+5
whooo….
oh and chair dips, toes on the floor at the end.. this is definetly my nemesis exercise.
Rx’d: 16 rounds + 14 reps
missed a great WOD today…my heart hurts
as rx’d
round #1 – 3 rounds
round #2 – 5 rounds +3 +6
round #3 – 1 round +3 +6 +8
round #4 – 5 rounds
round #5 – 1 round +3 +6 +3
round #6 – 5 rounds +3
20 rounds + 41 reps
hmm, i wonder which rounds had the ring dips?
as rx’d
#1 2rds+3+6
#2 2rds
#3 2rds+1
#4 1rd+3+6+2
#5 2rds
#6 1rd+3+6+3
12 rounds + 11 reps
I wasn’t sure I could handle the 155lb cleans after the Saturday wod but I managed to grunt my way through. I was very careful with the form so I erred on the side of caution and checked the ego at the door. Its fun working out with the big dogs in the gym.
Sweet…power cleans