CrossFit Chester 18/02/19

A. Handstand holds – with a running clock (7 minutes) try and accumulate the longest handstand hold you can.

(use a wall to kick off from if needed)

 

B. 5×3 @ 80% of your  1rm Strict Press

 

C. FRAN

21-15-9

Thrusters (40/30)

Pull ups

CrossFit Chester 15/02/19

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

22.5/15

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

CrossFit Chester 14/02/19 – Valentines Day

Happy Valentines Day you beautiful people you!

May your hearts be filled with love and happiness

 

A. Find a 5rm Deadlift 

 

B. Strict muscle up work

4 rounds:

With a running clock spend 3 minutes practicing muscle ups – 30 seconds max effort box jumps 30 seconds rest (24/20)

CrossFit Chester 13/02/19

Partner Workout:

Round for round:

10 rounds of strict Cindy (5 each)

70 wall balls – 60 calories (use the bike if possible) – 50 dumbbell hang clean and jerks – 40 DB snatches then work back up (you should finish back on the wall balls before moving on to..)

As many alternating rounds of

‘Mary’ as possible

CrossFit Chester 11/02/19

A. Power snatch 3×10 working towards your heaviest unbroken set of 10 reps

 

B. For time:

30 push ups, 30 OH KB lunges (24/16) 70 air squats

 

C. Find your max effort set of strict pull up

CrossFit Chester 07/02/19

A. 5 sets x 10

KB Front Rack Box step ups 

 

B. 3 rounds (FGB Style)

On the minutes 

Minute 1: 50 double unders 

Minute 2: 20 burpees 

Minute 3: 30 sit ups

Minute 4: 12 KB single arm OHS (24/16)

Minute 5: 18/14 calories 

Minute 6:  rest 

CrossFit Chester 06/02/19

60-40-20

Goblet squats (32/24)

Pull ups

40-20-10

OHS (60/40)

C2B

20-10-5

Air squats

muscle ups

 

90 calories

80 cleans (60/40)

increasing weight every 20 reps

90 calories