CrossFit Chester 12/12/19

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 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