CrossFit Chester – 25.03.14

A) Deadlift
1 X 3 @ 70%
1 X 3 @ 80%
1 X 3+ @ 90%

B) Snatch complex

Power Snatch
Hang Power Snatch
High Hang Power snatch

Add weight where necessary focus on
Technique.

CrossFit Chester

CrossFit Chester – 24.03.14

A big welcome to Kelly on her first day!

WORKOUT 14.4

Please note – we have scales for all movements and weights for all members.

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10kg to 10-foot target
30 cleans, 62.5kg
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 7kg to 9-foot target
30 cleans, 45kg
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10kg. to 9-foot target
30 cleans, 52.5kg
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 5kg. to 9-foot target
30 cleans, 30kg.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

 

CrossFit Chester

CrossFit Chester – 22.03.14

In Pairs:

30 min amrap:

15 Goblet Squats

15 KB Swing

15 Box Jumps

200 meter run

 

Team not allowed to put the kettle bell down.

At the end of the wod the total will be the amount of rounds times by your kettle bell weight

Pick your own KB

 

CrossFit Chester

 

 

CrossFit Chester – 21.03.14

A)

3 second Pause front squat

5 x 3

 

B) EMOM 15mins  1x Power Clean

Power clean adding weight 1.25kgs, 2.5kgs and 5kgs until failure – aim for failure to be around 10 min mark.

Then if you hit failure drop to previous completed weight and stay on that weight until the 15 mins is up.

 

CrossFit Chester

CrossFit Chester – 18.03.14

A) Back Squat
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%

 

Split into Groups and swap when finished

 

B) Rope climbs

Max height Legless rope Climb x 3 in turns
C) HSPU Progression

CrossFit Chester

CrossFit Chester – 17.03.14

14.3

Complete as many reps as possible in 8 minutes of:

– deadlifts, 10 reps 61/43
– 15 box jumps, 24/20
– deadlifts, 15 reps 84/61
– 15 box jumps, 24/20
– deadlifts, 20 reps 102/70
– 15 box jumps, 24/20
– deadlifts, 25 reps 125/84
– 15 box jumps, 24/20
– deadlifts, 30 reps 143/93
– 15 box jumps, 24/20
– deadlifts, 35 reps 166/102
– 15 box jumps, 24/20

over 55 men = 43/61/84/102/125/143 and 20 inch BJ

over 55 women = 30/43/52/ 61/70/84 and 20 inch

 

CrossFit Chester