CrossFit Chester

A. Strict press in split jerk positioning – build as close to your 1rm strict press as possible then 6×2 split jerks starting with your 1rm strict press weight, then building!

 

B. 4 rounds for time:

10 Double DB Front squats

50 double unders

 

C. 40-30-20-10

Hollow rocks

Barbell side bends

In Pairs:

30 Hang power snatches (50/35)

30 burpees over bar

80 calories

30 Hang power cleans (50/35)

30 burpees over bar

60 calories

30 Double DB Thrusters (22.5/15)

30 burpees over bar

40 calories

30 Devils press

30 burpees over bar

 

In remaining time:

AMRAP (reps still split) 

24 HSPU

24 pull ups 

24 OHS (“”)

A. Power cleans

0-6 build in weight to around 70% 

Every 90s from minute 6 – 13.30

 1 clean rep building in weight until you find a max power clean!

Power clean and jerk E.M.O.M 10

2 @ 70% Of heavy power clean

 

B. E.M.O.M 12

1: 15 goblet squats (pick your weight)

2: 25 Wall balls
3: 10 toes to bar

 

C. Not for time for quality reps: 30 strict toes to bar

A. 2 sets: 100ft Waiter walks

30 hollow rocks

Max effort strict pull ups

 

B. Lunges 4×8 @ 60 – 65% of your front squat 1rm

10 Double DB bent over rows between sets

 

C. AMRAP 4:

2,4,6… (+2)

Squat snatches (60/40)

Muscle ups

Rest 2 minutes

10 bar facing burpees

10 squat snatches (“”)

10 bar facing burpees

A. Front squats 3×8 @ 65% into 75 double unders + 20 hollow rocks (after each set)

 

B. AMRAP 5

6 Burpee box jumps

10 Air squats

6 HSPU

 

C. 3 rounds:

20 GHD SU/weight AB mat sit ups

20 back extensions

10 calories

Over head DDB holds

 with rig chin above the bar holds 30seconds on 30 off x 4 sets

 

A. Deadlifts Find a 2 rep max deadlift

 

B. 21-15-9

Pistols

Push ups

Toes to bar

In Pairs –

2 rounds of:

6 Synchro down ups
12 muscle ups or 30 pull ups.

24 weighted box step overs (24/20”) (DB’s) 

 

3 rounds of:

21-15-9

Thrusters (40/30)

DB snatches (22.5/15) 

Box jump overs (30/24 – unless you’re below average height then you may wish to convince yourself it’s ok to use 20/24”)

 

4 rounds:

250m row

25 burpees to target

25 synchro squats

A. Power snatch + snatch balance + hang power snatch + OHS

You have 20 minutes to find your heaviest complex – AMRAP complex with the max weight achieved

 

B. 5 x 2 minute AMRAPs
with 1 minute rest between sets:

10 clean and jerks (60/40)

10 bar facing burpees

Max effort double unders in time remaining

A. 5×5 Push Jerks – increase every set – start at 60% of your strict press!

B. Strict Press

2x 10 @ 55%

Between your sets of strict press 1 set @ 50% of your max effort kipping pull ups

 

C. 5 rounds:

8 DB snatches (heavier than you’d usually opt for – still unbroken) 

20 Wall balls

8 Front squats (60/40)

A. Spend 5 minutes working on warming the shoulders and practicing perfect kipping positioning.

Find a max effort kipping pull up effort (for the next 5 weeks you will use this max for your % work)

Into 2 x 50% with 3 minutes rest between efforts

 

B. E.M.O.M 16

1: 10 Hang power cleans (barbell at 70% of your push press max) 

2: 8 Push press

3: 15 Burpees over bar

4: 8 front squats