CrossFit Chester – 19/08/16

Strength complex :- Find a daily heavy of the following, then use 70-80% for the EMOM.

High pull, high hang pull + power snatch.

1 complex = 1 rep

Emom 12

Perform 1 rep on min 1

perform 2 reps on min 2

perform 3 reps on min 3

back to 1 rep on minute 4

Skill Wod-

4 RNFT

20 hollow rocks, ME strict T2b, 1 length handstand walk.

CrossFit Chester – 12.05.16

Skill
Establish 1RM Chin Up
Use KB’s of belt to add
weight and ensure the
chin passes over the bar
Strength
Establish 1RM Push Press

 

Wod
50 Wall Balls
40 Box Jumps 24/20
30 Front Squats 60/40
20 Burpees
10 Triple Unders

CrossFit Chester – 09.05.16

Skill
First MU Sessions

 

 

 

Strength
Establish 1RM Back Squat

 

Wod
On an eight minute running clock perform 1
minute of each exercise:
Squats
Push Ups
20-inch box jumps
Pull Ups
Inverted Burpees
Wall Balls
Burpees
Double Unders

CrossFit Chester – 06.05.16

Skill
Muscle Up Strength
FG Pull Ups and Ring Dips
If Muscle Ups achieved:
3 FG Pull Ups, 1 Muscle Up Unbroken

 

Strength
Deadlift
3x 85%
2x 90%
1x 95%
1x 100%

Wod

6 Rounds:
8 KB Snatch @24/16 (Alternating)
10 Ring Dips
20 cal row
(Partner rest, complete 6 rounds each, max
effort sprint)

CrossFit Chester – 05.05.16

Skill
Sotts Press
Both clean and snatch
grip

Work flexibility, mobility
but do not go to heavy

Strength
10 EMOM
Odd-Power Clean x1
Even-Push Press x1
Use the same bar and
same weight if possible
Wod
5 Rounds:
10 Push Press @70/50
20 Medball Cleans