CrossFit Chester

1 round Of:

65 Deadlifts (110/80) every switch 10 synchro hollow rocks

65 Pull ups

600m run

 

2 rounds of:

65 synchro wall balls (every break or drop, 10 synchro burpees) 

65 ring dips

600m run

 

AMRAP:

65 alternating heavy DB snatches

65 calories 

A. Overhead squats

Build to a heavy 1 rep for the day (within 8 minutes) then perform 3 x 8 @ 55% into 75 double unders OR 1minute of working on this skill

 

B. For time (12 minute cap) 

2 rounds:

10 Front squats (60/40)

8 toes to bar

Rest 2 minutes

2 rounds:

10 squat cleans

8 Muscle ups

A. Find one max effort set of ring dips

Then Every 2 minutes for 14 minutes:

5 Power cleans @ 80% + 50% of max effort ring dips

 

B. 3 rounds:
20 KBS (24/16kg)
10 chest to bar pull ups
20 box jump overs

800/700m row buy out

 

 

A. Find a 1rm Back squat

 

B. AMRAP 7 

10 Pistols

10 Burpee box jumps

2 muscle ups (Ladder reps of ONLY muscle ups +2 each round)

 

C. Optional Core;

30 hollow rocks

30 second hanging L sit  

max effort chin above the bar hold 

 

 

2 rounds:

50 calories

50 HSPU

50 pull ups

 

into:

200m run together

150m sandbag/dball carry

20 cleans (90/65)
400m run together

150m sandbag/dball carry
40 Deadlifts (90/65)

600m run together

150m sandbag/dball carry
60 burpees over bar

A. Using 100% of your strict press for 3 x 5 push press

B. 5 (sets) x 3 minute AMRAPs
with 1 minute rest between sets:

40 double unders

8 toes to bar

8 front squats (60/40)

Max effort wall balls in time remaining

A. Find a 1rm snatch

 

B. Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
Snatch, 30 reps (25/35)
30 Burpees
Snatch, 30 reps (35/50)
20 Burpees
Snatch, 30 reps (45/65) 
10 burpees
Snatch, as many reps as possible (55/80)

A. Deadlifts

4×3 @ 82% – 12 bench press @ 50-55% 

 

B. For time:

50 weighted box step overs (DB = 2×22.5/15) 

40 DB squats x2

30 toes to bar 

 

C. Core
2 rounds: 

30 hollow rocks
1 minute plank

A. Find your heaviest complex:

1 Front squat + 1 thruster + 2 front squats  

 

B. Every 3 minutes x4

40 Double unders

8 clean and jerks (65/45)

8 bar facing burpees 

 

In pairs:

600m run
30 squat snatches (60/40)
30 synchro pull ups
400m run
20 squat snatches

20 synchro chest to bar pull ups
200m run
10 squat snatches

10 synchro muscle ups
*if you struggle with the synchro rig work, swap it for synchro DB bent over rows (going up in weight each round) 

 

3 rounds:

20 Deadlifts 

20 Burpees over bar