CrossFit Chester 24/05/19

A. Overhead mobility – warming up for the workout 

 

B. 18.3 

2 rounds for time: (14 minute cap)

100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

 

C. 3 Rounds not for time:

10 strict toes to bar, 100m sandbag carry, 20 hollow rocks

CrossFit Chester gymnastics

Rope climbs!

You’ll use a box to go over foot positioning.

Using your foot lock in, work on rope holds.

You’ll then work on the ascent and descent

CrossFit Chester 22/05/19

Partner workout – Splitting the reps but running together

 

200m run, 40 power cleans (80/50), 60 machine calories

400m run, 50 KB thrusters, 60 machine calories 

600m run, 60 Bar facing burpees, 60 machine calories

400m run, 70 KB Swings, 60 machine calories 

200m run AMRAP Rope climbs

CrossFit Chester 21/05/19

Banded pull a parts 

Squat and press with PVC Pipe

Dislocates 

 

A. OHS 3 x @ 70%, 80%, 90%

 

B. For time:

60 double unders

20 HSPU

10 pull ups

60 double unders

20 HSPU

10 C2B

60 double unders

20 HSPU

10 Bar muscle ups

CrossFit Chester 20/05/19

A. Hang squat snatches
You have 7 minutes to build to a heavy single on minute 10 begin the EMOM (6) 2 hang squat snatches at 75% 

 

B. 21-15-9
Dumbbell snatches (22.5/15)
Box jumps

Toes to bar

CrossFit Chester 16/05/19

A. Back squats 3x 70/75/80/85 last set at 70% – 3 reps front squat

 

B. 3 rounds:

Max effort set of box Russian Dips – 250m row

 

C. 100 alternating DB snatches for time (22.5/15)