CrossFit Chester 26/02/2020

In Pairs –

AMRAP 40:

20 bear complex (60/40)

40 DB burpee box step ups (24/20) 

60 Wall balls

80 KBS (24/16)

100 Double DB front rack lunges

After round 1:

2 rounds of Mary

After round 2:

4 rounds of Mary

….

Bear complex is:

power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck press. – This complex may be performed as a cluster movement.

Mary is:

5 HSPU – 10 pistols – 15 pull ups

CrossFit Chester 25/02/2020

A. Front Squats – using 75% of your max 4×3 with 90 seconds rest between sets

 

B. 1 squat clean & jerk: 

@ 50% of your FS 1rm – for an EMOM x5

 

C. Within a 3 minute window:

3 Power cleans @70% of your max

50 double unders

10 bar facing burpees

Starting at 0 then begin the round again, On Minutes 3,6 & 9

 

CrossFit Chester 24/02/2020

A. Find a max strict HSPU set!

 

B. Snatch balance warm up (no heavier than 65% of your snatch) work on speed under the bar and consistent foot work to help with the workout!

 

C. Isabel
30 snatches for time (60/40)

 

OPTIONAL – D. 3x 50% of your max effort strict HSPU 

CrossFit Chester 21/02/2020

A. RDL’s 2 x10 @ 50% of back squat max

+ max Kipping pull up set between sets of RDLs

B. Back Squats E2MOM 3 @ 80% for 8 minutes 

C. 2 rounds:

30 hollow rocks
20 weighted sit ups 

10 GHDsit ups
5 strict toes to bar

1 minute wall sit hold

 

CrossFit Chester 20/02/2020

A. Snatches

E.M.O.M 0-5

3 squat snatches @ 75%

Rest 2

E.M.O.M 7-10

2 @ 80%

Rest 2

E.M.O.M 12-15

2 @ 85%

Rest 2

E.M.O.M 17-20

1 @ 90%

(every successful lift add on – 92.5%, 95%)

 

B. AMRAP 5

3 rounds:

6 STOH (40/30)

6 bar facing burpees

AMRAP

50 Double unders
10 hollow rocks

CrossFit Chester 19/02/2020

3 rounds:

40 Power cleans (50/35) 

50 Box jumps (24/20”)

60 calories

 

60 Double DB box step ups (fully extend)

60 Toes to bar 

60 DB hang clean & Jerk (heavy)

60 sandbag/db squats  

60 Synchro DB snatches (heavy)

60 Toes to bar 

60 Double DB box step ups (fully extend)

CrossFit Chester 17/02/2020

A. Find a 1rm strict press

Using your 100%

Push press Max effort reps within 30 seconds rest 1 minute into push jerk max effort reps within 30 seconds!

 

E.M.O.M 16

1: 25 wall balls
2: 8 clean and jerks @ 50% of 1rm
3: 30 double unders
4: 40 air squats

CrossFit Chester 14/02/2020

A. Lunges – using 65% of your front squat max

4×6 back rack reverse lunges

*between sets

5 high box jumps

 

B. For time:

20 Devils press (22.5/15)

30 Sit ups

20 KBS (32/24) 

30 Sit ups