Fish Out of Water

CrossFit Jacked – CrossFit


Push Press (17 minutes to work to a heavy single)


Metcon (Time)

Fish Out of Water

20 Minute Time Cap

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief” =

3 Power Cleans 155/105

6 Push-ups

9 Air Squats


For Time

20 Minute Time Cap

2,000 Meter Row

Directly Into 10 Rounds:

2 Power Cleans 205/145

4 Bar-Facing Burpees

8 Alternating Pistols
Within the 10 rounds, there a re a good amount of transitions. This is where seconds can disappear very easily.

We’ve all seen a lazy transition before, or a lengthy one where we take a trip to the chalk bucket. Only a handful of these transitions can compound to something very significant. Being disciplined can save you 15-30 seconds without even noticing it.

We’re looking for a smooth methodical pace. Aim is to find a breathing pace , where each rep. we are forcing in a deep breath.


*Shoot for a moderate pace, or something around 10 seconds slower than best 2k.

*Don’t PR your 2k as there is still quite a bit of work to be done.

Power Cleans

*Choose a weight that you could cycle for unbroken sets if needed, but quick singles are okay.

The Chief

*Having a goal for completing each round can help you with pacing:

– On the 60: 10:00

– On the 55: 9:10

– On the 50: 8:20

– On the 45: 7:30

– On the 40: 6:40

– On the 35: 5:50

– On the 30: 5:00

*Stagger by 8-10 minutes if short on rowers.

Categories: WOD

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