CrossFit Chester 12/02/2020

IN PAIRS

30s on 30s off (one works, one rests – then switch)

Until you’ve completed: 120 Wall balls

Then move on to completing: 120 Calories (40/30)

 

Then 5 rounds (splitting reps)

30 Box Jumps (30”/24”)

20 Pistols

10 Ring dips

 

AMRAP:

40 OHS (40/30)

30 Thrusters (“”) 

20 Chest to bar pull ups

 

 

CrossFit Chester 10/02/2020

A. 3×8 strict press @ 55, 65 then 70%

Into – 4 sets:

1 Clean + 4 push press @ 65% of your clean and jerk max

 

B. 5 x 2 minute AMRAPs
with 1 minute rest between sets:

6 front squats (60/40)

6 STOH

6 FS

6 STOH

Max effort burpees over bar in time remaining

CrossFit Chester 07/02/2020

1 minute on 1 off: Wall sit holds

PVC Pipe drills 

 

A. Every 2 minutes x 10 – build in weight until youve found your heaviest complex 

Snatching Complex:
1 Squat snatch + 1 power snatch + 1 OHS

 

B. 2 rounds:

10 HSPU

10 Pull ups

10 burpee box jump overs (24″/20)

CrossFit Chester 06/02/2020

A. Back squats 2×8 @ 70%

  • Practicing triple or double unders for 5 minutes between sets 

 

B. Cleans:

E.M.O.M 4

3 Squat cleans @ 70%

 

Every 3 minutes for 12 Minutes:

1 squat clean  @ 85% + 10 burpees over bar +1 squat clean @ 80%

 

C. EMOM x 4

20 hollow rocks  

  • 50 Russian twists on minute 5

CrossFit Chester 05/02/2020

A. In pairs:

4 rounds

100 double unders

20 front squats (50/35) 

 

4 rounds:

6 Muscle ups or 12 C2B pull ups or 18 pull ups 

12 Double DB burpee box step overs (22.5/15) 

24 Toes to bar

 

4 rounds:

18 Thrusters

600m row

18 Double DB clusters 

CrossFit Chester Chester 04/02/2020

Begin with hip stretches & posterior chain warm ups

Upward dog holds – Deadbugs – barbell good mornings – barbell deadlifts 

 

A. Deadlifts 5**x4 @ 80% – rest 3 minutes between sets

**Between 2 sets you must complete 70% of your max effort kipping pull up reps (pick your own 2 sets) 

 

B. DT

5 rounds:

12 Deadlifts (70/47.5) 

9 Hang power cleans

6 S.T.O.H

 

 

CrossFit Chester 03/02/2020

A. Split Jerk – 2×3 @ 70%

With a 20 second chin over rig hold after each set.

6×1 @ 75, 80, 85, 87.5, 90, 90+%’s

 

B. Every 3 minutes x5:

12 Pistols

12 DB snatches (22.5/15) 

12 wall balls

12 box jumps (24/20”) 

CrossFit Chester 31/01/2020

A. E.M.O.M 0-4
2 squat snatches @ 75%

Rest 1

E.M.O.M 5-9

2 @ 80%

Rest 1

E.M.O.M 10-13

1 @ 85%

Rest 2

E.M.O.M 15-20

AMRAP @ 90%

 

B. 3 rounds: (12 minute cap) 

30 Double unders

20 Wall balls

10 Clean and Jerks (50/70/85 –

35/45/55)