CrossFit Chester

A. Front Squat pauses 5×2 @ 75% with a 2 second pause just below parellel 

 

B. 4 rounds:

3 minute window per round to complete:
25 Pull ups

25 Toes to bar

12 Power snatches
R1: (40/30)
R2: (50/35)
R3: (60/40)

R4: 70/45)

3 rounds:

6-8 Russian Dips

1 minute Handstand shoulder taps or hold practice

30 hollow rocks

 

AMRAP 12
200 double unders Buy in

6 wall walks

30 calories

6 muscle ups 

Partner Workout

20 – 18 – 16 – 14 -12 – 10

decreasing ladder reps of:
– Squat cleans (70/45)

– Double DB STOH (22.5/15)

400m Run together after each round

 

60 C2B pull ups
60 burpees to rig target
AMRAP DB devils press 

A. Deadlifts
3×10 @ 70% 1×3 @85%

 

B. 10 thrusters (40/30) 

10 power snatch (40/30)

10 Burpees facing bar

Rest 1 minute x3

A. Split Jerks
4×2 @ 70% then 2×2 @ 80% taking the bar from the rack – After each set perform a 10 second negative pull up (starting with your chin above the bar, slowly lowering to a fully extended elbow)

 

B. 2 rounds for time:
200m Run

50 Wall balls

20 toes to bar

Warm up:

2 rounds:

20 calories

10 strict HSPU

10 strict pull ups

*Scale gymnastic movements if needed!

 

A. After technique work you’ll have 15 minutes on the clock to find your heaviest ‘long clean complex’:

Squat clean + Hang Power clean + Power clean + Hang Squat Clean

 

E.M.O.M x3
1: 65 double unders (scale is 40)
2: 4 Clean and jerks
3: 25 Wall balls
4: 20 DB snatch (22.5/15)
5: Rest

A. Every 4 minutes: x3
12 DB bent over rows
12 DB STOH (single arm pressing, any style STOH)

 

B. CFC Benchmark Workout

For time:

40/30 assault bike calories

30 thrusters (40/30)

30 pull ups

 

C. Core

1 minute plank
20 weighted sit ups
1 minute plank
30 hollow rocks
20 weighted sit ups

SOLO

4 rounds:

30 Box jumps (24/20)

30 Double unders

15 STOH (60/40) (if the classes are busy the barbell movements may be substituted for two DB’s)

21-15-9
Burpees

Squat cleans (60/40)

Wall balls

4 rounds:
400m run

4 muscle ups (5 strict pull ups + 7 ring/box dips)

14 pistols

A. Chest and shoulder mobility into toe to bar drills 

 

B. Snatch prep for finding a 1rm snatch

 

C. 11 minute cap

For Time:
600m Run

50 toes to bar

50 hollow rocks 

50 calorie row 

A. Back squats 2×6 @ 75-80%

Between sets: 1 length overhead lunges (KB/DB) + 1 Length HSW or  30 second handstand hold

 

B. 11 minute cap:
complete two rounds of the following:
7 Snatches (40/30)

70 Double unders

7 Muscle ups

then in time remaining AMRAP:
7 OHS

7 burpees over bar