CrossFit Chester

A. 10 minute muscle up practice. You’ll work on a drill to improve your kip or pulling strength

 

B. Every 4 minutes (x4) 4×6 back squats at 80% 400m run after each set

 

C. AMRAP 6

20 pistols

8 muscle ups

A. Split jerks – Using 80% of your clean and jerk 1rm 

Take the bar from the rack for 6×3 split jerks – increasing if you have no wobbles! 

 

AMRAP 14
50 double unders

30 wall balls

15 toes to bar
300m row /200m run

 

 

A. Deadlifts

4×4 @ 80%

After each set: 50% of your max effort strict pull ups into 5 strict HSPU

 

B. E.M.O.M 12

Minute 1: 12 KBS (32/24)

Minute 2: 12 bar facing burpees

Minute 3: 12 Deadlifts (70/50)

Minute 4: 12/9 assault bike calories

 

A. Superset 4x

12 Front rack Lunges > 12 box jumps

 

B. 4 rounds:

20 wall balls

20 pull ups

500m row

 

 

3 sets: 12 KB Sumo deadlifts + 50m OH KB carry

 

A. Snatch Drills

Build over 6 sets: Power snatch + Snatch balance + OHS 

 

B. E.M.O.M 7
6 chest to bars + 20 air squats

 

C. For time:

30 burpees

50 hollow rocks

30 toes to bar 

 

Partner workout

5 rounds: (10 Synchro burpees every 3 minutes until 5 rounds have been complete) 

20 STOH 

20 Deadlifts (50/35)

20 Squat cleans 

When all 5 rounds have been completed, rest until the nearest minute then begin: 

AMRAP 12 

300 Double unders 

750m Row 

Warm up:

3 rounds – 200m run

10 Upside down kettlebell press into 1 length weighted duck walks

 

A. Front squat pauses 6×2 @70% of your 1rm. Pauses are just below parallel for 4 seconds. 

 

B. Fran
21-15-9
Thrusters & pull ups

A. High hang power cleans – working on hips opening and closing fast

7×2 – increase in weight but main focus is technique.

 

B. 50% of your strict pull ups into 50% of your max kipping pull ups (the aim is to hold on to the bar)

C. AMRAP 8
30 dus, 30 wall balls, 6 power snatches (60/40)

3 rounds: 

30 double unders,

5 Wall walk outs,

6 Turkish get ups,

6 DB deadlifts 

 

A. Deadlifts 5×2 @ 80%

 

B. Every 3 minutes x 3 – 50% of your max kipping muscle ups/C2B/Pull ups 

 

C. For time:
100 double unders
100 goblet squats (16/12)

Partner up today and record the amount of rounds and reps you’ve managed to complete.