CrossFit Chester 05/04/19

A. Find a 1RM BENCH

 

B. Deadlifts 

EMOM 10 – 1 rep @ 75%

Every 2 minutes after the DL rep 10 burpees over bar

 

C. For Time:

1 minute max effort row

rest 1 minute

3 minute AMRAP 30 double unders 4 muscle ups

CrossFit Chester 04/04/19

A. Spending 20 minutes working on Snatch technique:

Bar must not be loaded heavier than 70% today 

7 minutes on Snatch balance drills,

8 minutes on Squat snatch,

5 minutes on OHS

 

B. AMRAP 3: 7 OHS 7 burpees over bar

rest 2 minutes

AMRAP 3 (repeated as above)

 

 

CrossFit Chester 03/04/19

Partner workout

Split the reps:

5 rounds of:

4 Power Cleans (90/60), 60 wall balls, 4 power cleans, 40 pull ups.

Partner 1 does (male) 40/ (female) 32 calories, whicle partner 2 does 30 burpees over bar – switch when both of you have completed 

CrossFit Chester 01/04/19

A. Strict Press 3×5 @ 65/75/85%

B. 20 Strict pull ups within 2 minutes (banded if necessary)

rest 2 minutes 30 second 90 degree hold into 30 second deadhang hold

C. For Time

400m run 40 double DB power cleans 400m run

 

CrossFit Chester 29/03/19

3 sets: 6 each arm Seated upside down KB presss (focus on stability)

increasing weight over sets of 15 bent over rows

 

For time:

50 OHS (40/30)

40 Box jumps (24/20)

30 KBS (32/24)

20 machine calories

10 muscle ups

 

CrossFit Chester 28/03/19

A. Building over 8 sets:

3 position clean

high hang – hang – floor

hold each position for 3 seconds

 

B. For time

10-8-6-4-2

Thrusters (50/35)

2-4-6-8-10

Toes to bar

CrossFit Chester 27/03/19

Partner Workout

5 rounds:

400m run

30 DB hang snatches (22.5/15)

30 DB OHS (“”).

 

Then working through:

60 Ring Dips

60 Pull ups

60 Burpees

As many machine calories in remaining time

 

 

CrossFit Chester 26/03/19

Warm up: piked box shoulder taps

Piked shoulder press ups

 

A. Pick one of the options to work on for 10 minutes

Free standing shoulder taps

Freestanding Handstand holds

Wall handstand holds

 

B. Kettlebell Front rack step ups

40 reps in total using the heaviest weight you built to last time – break as often as you need to as long as all reps are completed within 6 minutes. 

 

C. AMRAP 9

9 Power Snatches (40/30)

18 Box jump overs (24/20”)

CrossFit Chester 25/03/19

A. Find a 1rm Back squat (note for 6 weeks time re testing)

 

B. Find a 1rm Strict Press (note for 6 weeks time re testing)

 

C. For time

500m row

into 2 rounds:

100 double unders

30 wall balls

3 rounds for time: 75 double unders – 30 box jumps – 30 wall balls