CrossFit Chester

Spit jerk

7×3 with a 4 second pause with rep 1 of each set

work at75-80%

 

3 minutes to complete :

15 burpees

14 chest to bar

13 Front squats (50/35)

rest 1 Minute

x3

 

3 rounds – no rest between

30 second plank hold

30 second hollow hold

Snatch grip deadlift

5 At 100% of your 1rm

3 at 110%

 

EMOM

Minute 1,2,3

70%

1 power Snatch

1 squat Snatch

Minute 4,5,6

80%

Minute 7,8,9

85%

 

For time

250m row

25 HSPU

 

Going solo

10 minute amrap/

Starting with 10 reps each then adding 10 reps to each movement every time you complete a round:

burpee box jump over (30/24)

KBS (32/24)

200m run after each round

 

on 10- rest until Minute 12

begin 3 rounds of

9 power cleans (80/55) + 18 wall balls + 400m run

rest 2 Minutes on completion then begin 30 calories row/ski/bike

50 deadlifts

 

Banded pull aparts – high box jumps – butterfly pull up practice

 

Front squats 6×3 @ 70%

10 box jumps or squat jumps after each set

 

4 rounds for time:

13 pull ups

13 Thrusters (40/30)

rest 1 Minute

10 Thrusters (60/40)

20 box jumps (30/24)

 

Banded glute activation

 

Cleans.

10 minutes to complete the following:  All percentages based off your heighest clean.

5 power cleans @ 70%

4 squat cleans @ 80%

3 power cleans @ 85%

2 squat cleans @ 90%

1 clean (any) @ 95%

 

for time:

30 STOH (40/30)

30 toes to bar

30 double unders

30 OHS

600m run

 

A. 2×12 sumo stance good mornings

 

B. Deadlifts

2 x 4 @ 80%

2 x 2 @ 90%

2 x 3 @ 85%

 

C. ‘Ren’

100 wall balls + 20 cal row for time

 

Handstand walking practice (15 minutes)

 

Benchmark workout “Barbara”

5 rounds

20 pull ups

30 press ups

40 sit ups

50 air squats

rest 3 mins

Complete 70 reps
1 Deadlift 1 clean = 1 rep

3 rounds
20 Thrusters (70/45)
20 Burpees
20 Back squats

Ladder reps:
(+4)
8 wall balls
16 KBS (24/16)

16 calories

 

On minute 5:

complete 20 pull ups

on minute 10:

20 chest to bars

on minute 15:

20 muscle ups

on minute 20:

20 synchronised KB overhead squats

Snatches

Increase weight over 5 sets

Snatch balance + snatch grip push press

 

E.M.O.M 5

5 Power Snatch @65%

 

4 rounds not for time:

14 HSPU

4 wall walks

(16) 8 each arm single arm Russian KBS (24/16)

30 second reverse plank hold

Banded good mornings into barbell good mornings + ab mat back extensions

 

Find a 4 rep max Back squat

 

For time:

70 Double unders

60 burpees

50 OHS (40/30)

40 single arm DB thruster (22.5/15)

30 pull ups