CrossFit Chester

A. Squats 

using 60% of your back squat 1rm

even minutes: 1 front squat 

odd minutes: 3 back squats (+1 each round)

keep alternating squats until you’ve completed 8 back squats 

 

B. For time

2 rounds : 

600/500m row

12 STOH (40/30)

max strict pull ups 

rest 2 minutes 

A. In Pairs

AMRAP 18

Partner 1 does 8 Power cleans (80/45)

Partner 2 does 8 DB STOH (22.5/15)

Partners must wait for each other to finish their 8 reps before swapping movements and completing the next 8 reps.

When both partners have completed both movements (16 reps)

they must perform the following movements:

10 synchronised  burpees over bar

30 toes to bar

 

on minute 19 AMRAP the following movements for the time remaining: (split with partner)

60 Box jump overs

50 KBS (32/24)

40 weighted sit ups (22.5/15)

2 hang clean and jerks

 

 

 

A. Find a 1RM Deadlift

B. 3x Strict pull ups at 50% of your max effort with a 15 second pause on your last rep.

C. For time:

30-20-10
Pistols
DB Snatches
Wall balls 

A. Snatch balance building towards your 1rm snatch for a 1 rep snatch balance

 

B. 12 Minute Cap:

1 round of Cindy
12 Squat snatches (40/30)
2 rounds of Cindy
12 toes to bar
3 rounds of Cindy
12 Squat snatches
RT Cindy

 

C. 1 finisher set of : Max effort muscle ups  or C2B or pull ups

 

 

A. Back squats 

You have 7 minutes to Build to 75% of you 1rm then on minute 7 begin:

E.M.O.M 8 perform 1 rep.

Rest until needed then 3×2 @ 80% 

 

B. For time: 

500m row 

21 Thrusters (40/30) 

9 ring muscle ups / 14 ring rows + 10 strict dips 

21 squat snatches (40/30) 

250m row / 100 double unders 

 

 

 

A. Deadlifts 2×8 @ 70% 2×3 @ 80%

B. DT (70/42)

5 rounds for time:

12 Deadlifts

9 Hang power clean

6 STOH 

5, 50’s 

50 Synchro Sit ups 

50 Synchro Down ups 

50 KBS 

50 Box jump overs (24”/20”) 

50 Calories 

 

4, 40’s 

40 goblet squats 

40 toes to bar 

40 Burpees over planking partner 

40 OH KB Lunges 

 

3, 30’s 

30 muscle ups

30 goblet squats

30 box step overs with KB 

 

 

Pull up technique. 

Butterfly tips and tricks to help with the new form of kipping!

A. Power Clean + Thruster

find a heavy single for the day then do a further 5 sets of 1 complex at 85% 

 

B. HSPU technique

 

C. 7 minute cap: 200 double unders – 40 pull ups AMRAP HSPU

 

2 rounds:

50 double unders 

20 dislocates

10 shoulder taps 

 

A. Overhead Squats

2 @ 80 1 @ 90 1 @ 95 1 @ 102-105 

 

B. EMOM 6

Even: 20 Wall balls 

Odd: 20 Box jumps (24/20”)

On minute 6 begin:

21-15-9

Burpee box jump overs

DB Snatches (22.5/15)