CrossFit Chester – 06.03.14

A) Deadlift

– 1 x 5 x 75%

– 1 x 5 x 85%

– 1 x 1+ x 95%

 

B) Floor Press

3×5

 

C) Accumulate as many minutes as possible in 10 mins:

The plank

 

D) Amrap 6

KB swings 24/16

 

CrossFit Chester

 

CrossFit Chester – 04.03.14

A) Strict Press

– 1 x 5 x 75%

– 1 x 5 x 85%

– 1 x 1 x 95%

 

B) Not For Time – In your own time:

2 rounds

Max Kipping Pull Ups

Max Kipping HSPUs

 

C) AMRAP 6

8 Burpees to Bar

10m Crab walk

 

CrossFit Chester

 

CrossFit Chester – 03.03.14

For the next 5 weeks we will be programming the CrossFit Games Open Workout.

So today’s is the first workout known as 14.1

Amrap 10

– 30 double unders

– 15 snatch or gtoh 35/25

 

We have scale options for all

 

CrossFit Chester

 

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