CrossFit Chester 07/06/19

A. Spending 10 minutes working on mobility ready for your heavy lift.

Then moving on to Squat Clean drills

Work to 75% of your squat clean max adding in an additional Front Squat rep 

 

B. 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

CrossFit Chester 06/06/19

A. 50% of your max strict pull ups every 2 minutes until minute 8

B. OHS 5 @ 40-50-60%

C. 3 rounds 

Minute 1: 16 Pistols

Minute 2: 16 Toes to bar

Minute 3: 6 Muscle ups

Minute 4: rest

 

CrossFit Chester 05/06/19

E.M.O.M (Partner 1 works on the even minutes, Partner 2 works on the odd)

3 Devils press (22.5/15) into *100 synchro squats, when all squats are complete you must then complete 100 synchro DB snatches.

On the even minutes partner 1 does 3 devils press (partner 2 is resting during these reps) into remaining time synchro move*. 

On the odd minutes partner 2 does 3 devils press into remaining time synchro move*

 

2 rounds:

200 double unders 

60 calories (male and female 50, female and female 40) 

30 DB complex reps: 1 rep = 1 complex: Double DB deadlift + Hang Squat clean + 3 STOH (22.5/15) 

CrossFit Chester 04/06/19

2 rounds: 12 Banded pull a parts

12 each arm Banded pull downs

40 double unders 

12 Upside down shoulder taps.

1 round of high hip kipping swings

10 box dips

 

A. Muscle up drills

Work on equal turn over with Russian Box dips
Jumping muscle ups 

 

B. 10 minute cap:
7 minute window to complete:
30 Wall balls
30 pull ups
20 wall balls
20 c2b
10 wall balls
10 mu’s

Rest for 1 minute:
40 burpees

CrossFit Chester 30/05/19

Overhead Squat prep:
Double DB Overhead walk 100ft, 20 hollow rocks, 8 each arm seated DB press 

A. Overhead squats 5 @ 75% 3 @ 85 1 @ 95%

B. E.M.O.M 10
Min 1: 10 Burpee box jumps (24/20)
Min 2: 8 KBS (32/24) – remaining time in plank position 

C. 40 side bends 30 hollow rocks 40 side bends to finish 

CrossFit Chester Gymnastics 20/05/19

Tonight’s gymnastics class will be focusing on kipping.

Pull ups progressing to chest to bar pull ups.

 

Work on a controlled strict chin above the bar hold into 6 linking kips to maintain control under fatigue.

the aim is to find a max controlled set the work off a %

CrossFit Chester 29/05/19

Partner workout.
3 rounds:
40 calories (*calories increase each round) (10 extra reps will be added if using a rower)
120 double unders
30 thrusters (40/30)
30 HSPU
(*80 then 120)

After every 20 reps of the 3 following movements: (including the 60th) perform 10 synchro down ups
60 sandbag deadlifts
60 toes to bar
60 chest to bar pull ups 

CrossFit Chester 28/05/19

1 minute burpee shuttle runs

into 1 length Banded duck walks 

20 banded hip thrusts 

 

A. Front squats 4×3 pausing at the bottom position for 5 seconds on rep 2

B. 4 rounds For Time:
10 power cleans
15 burpees over bar
Ladder weight
50/35, 60/40, 70/45, 80/50