CrossFit Chester – 22.02.14

In Pairs:

A) Push Press as much weight in 3 mins between you both.  One person working

e.g.  

Partner 1 = 40kg x 30 reps = 1200 Kg

Partner 2 = 40kg x 40 reps = 160o Kg

Total 3800kg

– Rest 3 mins

B) For Time:

– 1k Kettle Bell Run 32/24 (Kettle Bell must not touch the ground)

– 100 Box Jump Overs

– 100 HoG Press Ups

– 1k run

 

CrossFit Chester

 

 

CrossFit Chester – 21.02.14

A) Split Jerk Technique (30 mins…add weight when appropriate)

B) 15 min to find max weight Over Head Walk (1 length of the Gym)

C) 3 x 5 Reverse Grip Pull Ups (Chin Ups)

CrossFit Chester

CrossFit Chester – 20.02.14

A) Deadlift

– 1 x 5 x 65%

– 1 x 5 x 75%

– 5+ x 85%

 

B) pendlay row 3×5 explosive reps

 

C) 2 rounds

3 min row, rest 1 min, 3 min KB 24/16

 

score is max calories and reps total.

 

max plank

 

 

CrossFit Chester -19.02.14

A) Strict Press

– 1 x 5 x 65%

– 1 x 5 x 75%

– 1 x 5 x 85%

B) Double Under practice

C) “Annie”

50 – 40 – 30 – 20 – 10

– DUs

– Sit ups

 D) 1 set of max strict pull ups into kipping

CrossFit Chester

CrossFit Chester – 18.02.14

Push Jerk and OHS Tekkers review

 

Air Force:

20 thrusters 40/30

20 SDHP 40/30

20 Push Jerk 40/30

20 OHS 40/30

20  Front Squats 40/30

Start the wod with 4 burpees and then 4 on every minute thereafter until complete.

 

CrossFit Chester

 

 

CrossFit Chester – 17.02.14

Morning People.

Start of a new strength cycle… so if you can work out your % from you 1 rep max last week in CrossFit Total.  If you did not do it, the coaches will help you work out the correct weight.

A) Back Squat

– 5 reps at 65%

– 5 reps at 75%

– 5 + reps at 85%

 

B) 21-15-9

– GTOH 70/40

– T2B

 

CrossFit Chester

CrossFit Chester – 14.02.14

The Seven

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 40/30
7 Knees to elbows
7 Deadlift, 110/75
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups

 

CrossFit Chester