CrossFit Chester

A. Front Squats – 6×2

building in weight over 6 sets – 20 hollow rocks between sets.

 

B. 10-9-8-7-6-5-4-3-2-1

KBS (32/24)

Burpees

Goblet squats

A. Squat Cleans and Split jerks – you have 30 minutes to build in weight to find a heavy clean and jerk

 

B. 2 Rounds:

3 min AMRAP

50 double unders

20 wall balls

REST 2 MINS

A. Toes to bar EMOM for 8 minutes – Using 40- 50% of your max effort set (if you’re unsure on this % aim for 5-8 reps every minute) 

 

B. Back Squats 3×12 @65% rest exactly 90s between sets

 

C. 4 rounds:

8 Clusters (50/35)

8 Burpee box jumps (30/24)

 

 

On minutes 4,8,12 and 16

Complete 4 strict synchro pull ups

+ 8 synchro kipping pull ups

(lower strict pull up reps if needed – ring rows can be substituted)

 

8 rounds:

16 STOH (push jerks) (50/35) 

16 Power Snatches

16 KBS (32/24) 

8 synchro down ups.

 

80 Calories

60 Front Squats

40 Calories 

20 Rope climbs 

 

A. Deadlifts 5×2 Building in weight.

Into a 30second L sit hold (after each set) 

 

B. AMRAP 9

12 alternating DB hang clean and jerks (22.5/15)

12 box jumps (24/20)

12 calories

The Last Open Workout of 2019!!!

20.5

A. Front Squat Pauses 8×1 with a 6 second pause at your lowest position. Build in weight.

 

B. 4 rounds:

5 minute window per round to complete:

12 Power snatches

20 Pull ups

20 Toes to bar

Snatch weight:

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

R4: 70/45)

 

 

A. Superset:

Strict Press 4 x 8-10 reps @70% 

+ 12 upside down KB floor press (6 each arm) 

Resting between sets

 

B. Rounds not for time (within 15 minutes):

6-8 Russian Dips

2 minute Handstand walking practice

10 GHD SU

C. AMRAP 7

60 calorie row / 55 ski / 50 cal bike > Men

50 calorie row / 45 ski / 40 cal bike > Women 

30 KBS (24/16) 

 

 

 

IN PAIRS

 

Working Round for Round for 8 minutes-
Adding 2 reps when both partners have competed the round:

2 Burpee box jump overs

2 DB hang snatches (heavy)

 

Rest 2 minutes on minute 8:

 

Then… splitting the reps:

100 Air squats

100 double unders

100 Press ups

100 double unders

100 thrusters (42/30)

100 double unders

 

 

Max machine distance in time remaining!

A. Overhead squats

6×2 @70% (after each set 10 second chin above the bar hold into a 30 second hanging hold)

 

B. 3 rounds for time:

21 burpees

21 wall balls

21 C2B pull ups (S: 21 kipping pull ups/ 21 jumping push backs)