CrossFit Chester

Go it solo today and lets write down our scores!

 

“Klepto”

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans (65/45)

A. 3 sets:

30 second chin above bar hold + 20 second 90 degree hold + 10 second dead hang 

 

B. Deadlifts 3×8 @70%

 

C. 

2 rounds: 20 hollow rocks

20 back extensions

20/15 calories

A. Squat snatch

5 snatch high pulls + 5 snatch balance @ 50% 

10 Reps at 60% to warm up

EMOM 5 – 3 reps at 70%

rest 1 minute

EMOM 4 – 2 reps at 80%

rest 1 minute

EMOM 5 increasing weight.

 

B. For time:

3 rounds

80 Double unders

10 front squats (60/40)

8 burpees

11.4 Is the winner!!

 

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

A. 40 side bends to begin the:

3 rounds

12 Double KB reverse lunges

8 Banded Bicep curls

 

B. 5 sets

Split Jerks

3 split jerks pausing at shoulders for 5 seconds between reps

Build in weight over the sets, you must begin no lighter than 60%

 

C. 5 Rounds for time

12 HSPU

10 DB snatches (22.5/15)

*Every minute on the minute up until minute 10 you must complete: 

6 synchronised Pistols (air squats if they take you longer than 15 seconds) 

Split the reps:

100 single arm KBS (24/16)

100 Wall balls.

 

once complete move to:

20-18-16-14-12

Toes to bar 

Front squats. (70/45)

 

60 calories 

30 burpee box jumps 

70 calories 

40 burpee box jump overs 

19 minute cap:

A. Squat cleans – EMOM 2 @ 70% x 4 rest 1 minute then every 90s x 4 – 2 @ 80% rest 1min then  spend the remaining time increasing until you hit your 1rm 

B. For time:

70 double unders

30 Thrusters (40/30)

50 Double unders

20 chest to bars

30 double unders

20 calories

A.

20 second dead hang – 10 second chin above the bar hold – 20 second dead hang x3

 

B.

5 sets – increasing weight:

2 Power sntach on rep 2 pause for 6 seconds in your overhead catch position

 

C. AMRAP 6

6 SDLHP (40/30)

12 bar facing burpees

20 air squats

17.4 Is the winner

So todays focus will be on building up in weight for the Deadlifts and making sure you have a judge.

Please get use to judging and being judged

The Open is slowly creeping up on us so standards will be particularly high.

If you’re not quite getting that full extension on your deadlift, Not hitting depth on your wall balls, missing out the calories on the rower, or incompletion of a HSPU rep then just remind the athlete of the correct standards (if scaling hasn’t been applied)

AMRAP 13

55 Deadlifts (102/70)

55 wall balls

55 calorie row

55 HSPU

A. Strict pull ups + weighted dips – Find your max weighted dip between 4 sets of strict pull ups at 60% of your max reps strict pulls ups

 

B. 21-15-9

toes to bar

KB deficit deadlifts (32/24)

 

C.  (for quality, aim is still unbroken)

30- 20 – 10

Weighted sit ups

KBS (32/24)

Back extensions