CrossFit Chester – 02.03.14

a) 6×1 complex of:

power clean + front squat + push press

 

b) amrap 6

– 10 wb

– 5 kb 32/24

– 1 wall climb

rest 2 mins

amrap 3 same as above

 

CrossFit Chester

CrossFit Chester – 27.02.14

A) Back Squat

– 1 x 3 x 70%

– 1 x 3 x 80%

– 3+  90%

 

B) HSPU Tekkers + HS walk progression

 

C) Tabata Something…..

Pull Ups

Press Ups

Sit ups

Squats

20 secs work 10 secs rest – 8 rounds on each movement

 

CrossFit Chester

 

CrossFit Chester – 26.02.14

A) Strict Press

– 1 x 3 x 70%

– 1 x 3 x 80%

– 3+ 90%

B) Floor Press 3 x 5

C)

– Find Long Static Broard Jump in 3 reps

 – Then find 3RM back squat in 10 minutes

 – Rest 7 mins

– Find Long Static Broard Jump in 3 reps

 

D) Mobilise Hips and Shoulders

 

CrossFit Chester – 22.02.14

In Pairs:

A) Push Press as much weight in 3 mins between you both.  One person working

e.g.  

Partner 1 = 40kg x 30 reps = 1200 Kg

Partner 2 = 40kg x 40 reps = 160o Kg

Total 3800kg

– Rest 3 mins

B) For Time:

– 1k Kettle Bell Run 32/24 (Kettle Bell must not touch the ground)

– 100 Box Jump Overs

– 100 HoG Press Ups

– 1k run

 

CrossFit Chester

 

 

CrossFit Chester – 21.02.14

A) Split Jerk Technique (30 mins…add weight when appropriate)

B) 15 min to find max weight Over Head Walk (1 length of the Gym)

C) 3 x 5 Reverse Grip Pull Ups (Chin Ups)

CrossFit Chester

CrossFit Chester – 20.02.14

A) Deadlift

– 1 x 5 x 65%

– 1 x 5 x 75%

– 5+ x 85%

 

B) pendlay row 3×5 explosive reps

 

C) 2 rounds

3 min row, rest 1 min, 3 min KB 24/16

 

score is max calories and reps total.

 

max plank