A. Find a max effort strict HSPU set
B. Deadlifts 4×8 @ 70% – after sets: 1 set of 40-50% of your max HSPU
C. 3 rounds:
20 DB Deadlifts (22.5/15kg) (KBs can be used if standing on a plate)
20/18 calories
20 burpees
CrossFit Chester 11/12/19
Partner workout:
4 rounds:
8 Clean and jerks (75% of your max thruster) or 80/50
8 synchro burpees over bar
8 Thrusters (“”)
16 (Ladies may do 14) cals each the ‘ supposedly resting’ other partner completes 4 D Ball cleans or 4 sandbag ground to shoulder (this will also be each) before it’s their turn on the machine.
4 rounds or as many rounds in the time remaining:
20 Toes to bar
30 synchro sit ups
40 double unders
CrossFit Chester 10/12/19
3 rounds:
1 length walking lunges + 10 Kipping ring swings + 10 box dips/ ring dips + 10 box jumps
A. Back squats 5×3 @ 83% 10 heavy KBS between sets
B. FOR TIME:
12 HSPU
12 burpee box jumps
10 HSPU
10 ring dips
rest 2 minutes
400m row
CrossFit Chester 09/12/19
Warm up: Kipping ring drills.
200 double unders – break as often as needed to improve your ring positioning with help from the coach.
A. Pressing complex: 2 Strict press + 2 push press + 2 push jerks
B. AMRAP 7
21 – Cleans (50/35)
15 – Wall balls
9 – Muscle ups
CrossFit Chester 06/12/19
A. (1) Hang squat clean + (1) any jerk:
– 5×5 building over each set (reps don’t need to be unbroken; but no longer than 2 seconds between reps)
B. AMRAP 8
Adding 1 rep to your back squat each round.
1 back squat @ 70%
30 double unders
10 double KB/DB reverse lunges (after each set)
CrossFit Chester 05/12/19
A. Snatch grip deadlifts 3×10 (starting at 85-90% of your 1rm snatch), increasing each set – 10-15 diamond press ups after each set.
B. For Time:
10 pull ups
10 Goblet squats (32/24)
20 C2B
20 Goblet squats
10 muscle ups
10 Goblet squats
C. Finisher (in your own time)
Max effort strict pull ups
CrossFit Chester 04/12/19
Solo
1 round:
50 Pistols
50 Power cleans (40/30)
50 Wall balls
rest 2 minutes
2 rounds:
250m Row
25 Pull ups
25 DB snatches (22.5/15)
rest 2 minutes
3 rounds:
15 STOH (40/30)
15 Burpees to target (rig is the target)
15 Wall balls
rest 2 minutes
In the time remaining build to a heavy power clean
CrossFit Chester 03/12/19
A. 5×2 Front squats @80% after each set 10 double db squat jumps
B. 6 rounds:
40 double unders
9 Toes to bar
9 DB hang clean and jerk
CrossFit Chester 02/12/19
Warm up:
20/ 30 calories into…
3 sets:
-2 lengths Waiter walks (1 KB)
-20 hollow rocks
-Max effort strict pull ups / c2b / muscle ups
A. Strict Press – Using your 1rm from last week perform 3×5 @75% with a 20 second hold overhead on the final rep of each set.
B. 10-1
Thrusters (50/35)
Burpees over bar
CrossFit Chester 29/11/19
A. Back squats 5×5 @ 75%
Into 3 high box jumps
B. E.M.O.M.16
1 12 THRUSTERS
2 12 BAR FACING BURPEES
3 20 WALL BALLS
4 REST