CrossFit Chester 29/12/2014

Happy Birthday Ronly Bradshaw!!! ūüôā … The Birthday WOD will be the first week of Jan.


10AM Classes MON, TUES, WED closed THURSDAY re opened and back to normal times FRIDAY.

Open gym 10- 1



A. EMOM 10

1 Back squat Р1 Press Р 4 OH Lunges


B. Every even minute for 6 mins

ME Thrusters (40/30)



15  Burpees

20 Pistols

15 T2B




CrossFit Chester 18/12/2014

A. Build to a heavy backsquat single


B. 3 sets

L sit hold on the bar into 8 reps

Strict T2B


C. In Partners:-


Row  600m

15 Thrusters (40/30)







CrossFit Chester 17/12/2014

A. C2B Movement technique

HSPU Deficit work – 4×3 at a deficit ready for Mary


10 mins cindy into 10 mins mary


C2B  instead of pull ups for cindy

Mary to a HSPU deficit


First 10 mins :-

5 C2B

10 Push Ups

15 Squats

Second part at 10 mins:-

5 HSPU to deficit

10 Pistols

15 Pull Ups

CrossFit Chester 15/12/2014

A. Snatch complex (spend 15 mins)

1. Hang Power Snatch РSquat  Snatch

build to heavy complex


B. 4 RFT

30 Deadlifts (80/50)

40 Dunders

30 OH Lunges with plate (20/15)


Time cap if needed

CrossFit Chester 12/12/2014

A. HSPU Technique




12 Alternating KB Snatch


Pull ups

Press ups

In 3 mins max effort  russian KB Swings Рeverytime you drop the kettlebell 3 down ups