CrossFit Chester – 09.02.14

Bear Complex:

60/40 kg

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

7 reps = 1 round

7 rounds for time

only rest after every 1 round.

CrossFit Chester

CrossFit Chester – 08.02.14

Individually complete For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 24/16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders  or 150 singles or coaches choice

CrossFit Chester

CrossFit Chester – 01.02.14

A pinch and a punch for the first day of the month

“Partner Murpth!”

– 1 mile run (together) (or 2000 metre row)

100 pull ups (1 person working only)

200 press ups (1 person working only)

300 squats (1 person working only)

– 1 mile run (together) (or 2000 metre row)

 

CrossFit Chester

CrossFit Chester – 10.02.14

A) 1 RM Front Squat

work up to 1 rm for example:

5 reps, 5 reps, 3, 3, 1, 1, 1 – each set gets heavier.  keep going till you fail.

B) “Fran!”

21-15-9

– thrusters 40/30

– pull ups

 

CrossFit Chester