CrossFit Chester 04/02/19

Barbell warmup:

Snatch deadlift

snatch pull

snatch high pull

hang power snatch

snatch balance

 

A. Snatch high pull + power snatch

You’ll have 20 minutes on the clock:

Aim to build to 90% of your power snatch 1rm

If you hit 90% with plenty of time then see how many reps you can achieve within the remaining time.

 

B. For Time:

6 rounds

8 DB thrusters (22.5/15)

30 double unders

 

CrossFit Chester 31/01/19

A. Toes to bar Skill work! – spending 5 minutes on linking toes to bar

 

B. Max effort chin above the bar hold then 2 sets of 30 second 90 degree hold + 20 second dead hang hold

 

C. For time:

10-8-6-4-2 Back squats, toes to bar + sit ups rest 3 minutes then  500m row

CrossFit Chester 30/01/19

Partner AMRAP

BEGIN WITH:

3 rounds: 

200 double unders 

40 push ups  

50 wall balls 

10 Thrusters (50/35) 

then

200 calorie row 

100 Sandbag deadlifts 

50 squat snatches (50/35)

25 muscle ups 

CrossFit Chester 29/01/19

A. Power Clean

With a running clock for 21 minutes:

E.2.M.O.M until 6

3 @ 80%

rest 2 minutes

On minute 8: E.M.O.M 5

1 rep at 85%

rest 2 minutes

On minute 15:

E.2.M.O.M x4

1 rep at 90% including 6 bar facing burpees

 

B. 21-15-9

SDLHP (40/30)

Burpees over bar

CrossFit Chester 28/01/19

A. During your warm up phase spend a few minutes working on kipped pull ups

 

B. Find a 5 rep max STOH

 

C. ‘The CrossFit Chester Benchmark’

40/30 calorie bike

30 Thrusters (40/30)

30 pull ups

 

CrossFit Chester 25/01/19

CrossFit Open workout winner:

AMRAP 20

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (22.5/15)
14/12-cal. row

 

CrossFit Chester 22/01/19

A. 3 sets:

30 second chin above bar hold + 20 second 90 degree hold + 10 second dead hang 

 

B. Deadlifts 3×8 @70%

 

C. 

2 rounds: 20 hollow rocks

20 back extensions

20/15 calories