CrossFit Chester 21/08/18

Deadlifts 4×4 @ 80 1×5 85

Every 4 minutes x3
60 double unders
15 push press (40/30)
15 HSPU

CrossFit Chester 20/08/18

A. 12-15 minutes Working on HSPU.

Pausing in the bottom of the kip for 6 seconds. Working on solid positioning to the top.

Aim is to work towards a deficit.

 

B. 3 sets :

6 Front rack lunges (3 each leg)

straight into

20 dumbbell lunges (each hand) + 40 jumping lunges

 

C. 2 rounds

AMRAP 2

30 wall balls

Remaining time max effort power snatches (30/25) – don’t drop the bars

rest 30 seconds

 

CrossFit Chester 19/08/18

Partner workout

on minutes 10,20&30 both partners have to complete 1 round of Mary each. Only one works at a time.

Split the reps:

20-18-16-14-12-10

back squats (@60%)

toes to bar

 

then

300 double unders

80 sandbag deadlifts

70 burpee box jump overs

60 dumbbell box step overs

50 calories

40 dumbbell STOH

30 bar muscle ups

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