CrossFit Chester

A. 25 minutes on the clock:

OHS E2MOM (8 minutes) X4 4 REPS @70% 

REST 4 MINUTES THEN

3×12 OH Alternating Lunges in the remaining time cap

 

B. 6 rounds for time

10 DB front squats 40 double unders

A. Muscle up drills

 

B. 19.4

12 minute cap to complete:

3 rounds:

10 power snatches (43/29)

12 BAR FACING *burpees OB

rest 3 minutes

10 bar muscle ups

12 * burpees OB

Wednesday’s workout:

3,2,1

3 rounds of:

40 thrusters (40/30)

60 DB Snatches (22.5/15)

2 rounds of:

50 DB hang clusters (22.5/15) (If possible use 2 DB’s)

100 burpees over bar

1 round:

1000m row

70 T2B

Warm up :

12 SDLHP

12 Med ball cleans

 

A. Sumo Deadlifts 5×3 

Building in weight until you find your heaviest set of 3

 

B. 3 rounds 10 burpee box jump overs + 8 Squat snatches (50/35)

A. Open 19.3 repete – Remember to enter your scores!

 

 

B. Pull up practice is essential today. Spend 5 minutes working on progressions or practice!

 

C. Optional strength:

5rm STOH

First rep must be a push press!

A. 5 sets:

Build to 75% of your max power clean, all complex sets must be completed at this %

2 hang power cleans + 2 high hang power cleans. 

 

B. Practicing pistols 

 

C. 4 rounds 6 weighted pistols 6 power cleans (80/50)

Partner Workout

AMRAP’S  – 1 minute rest between each AMRAP

Minutes 0-6

20 KBS (32/24)

40 Wall balls

Minutes 7-13

Row 1000m

then, AMRAP burpees over rower

Minutes 14-20

20 DB Push press (22.5/15)

20 Calorie bike

 

On Minute 22, Split the reps with your partner

60 DB single arm OHS

50 C2B pull ups

30 Sandbag cleans

OLY CLASS tomorrow evening at 1930 will be testing your 1rm Snatch!

Please get involved with Elliot’s evening class as it’s a great way to improve your Olympic lifts and general CrossFit workouts.

CROSSFIT CLASS: Be wise tomorrow and maybe stay lighter and work on positioning rather than maxing out during the CrossFit class before the OLY Class!

 

A. 10 Low ring pulls into 30 second ring dip hold

 

B.

Snatch Balance EMOM 8 – 2  snatch balance starting at 60% then increasing weight every 2 minutes

 

C. 3 rounds for time;

4 muscle ups

8 power snatches (60/40)

10 Burpees OB