CrossFit Chester 10/06/2014

A. 40 Minutes on the clock to complete:-

 

1 Mile Run

50 Push Ups

100 Sit Ups 

200 Air Squats

1 Mile Run

 

Must be completed in order

As soon as the clock hits 30 if you have not completed the Air Squats and Sit-Ups  – start the final 1 Mile.

 

 

 

** Wednesday 5pm Mobility reminder. No need to book for the class.

 

CrossFit Chester

CrossFit Chester 06/06/2014

A.

Jerk Balance 5×3 – emphasis on speed

Split Jerk 5X1 – working to heavy

 

 

B.  3RFT

– 20 Plate GTOH

– 30 Mountain Climbers

– 200m Run

 

 

 

CrossFit Chester

CrossFit Chester 03/06/2014

A. Snatch technique: spend 15 mins working on squat snatch technique – working up to 70% of 1RM
 
…Then 3X3 @70%
 
B. 21-15-9
OH walking lunges with plate (20/15)
KBS (32/24)
CrossFit Chester

CrossFit Chester – 02.06.14

Partner WOD For Time:

400m Run (Together)

50 Box Jumps (30/24)

50 Power Snatch (40/25)

50 Pull Ups

50 HOG Press ups

50 Pull Ups

50 Power Snatch

50 Box Jumps

400m Run (Together)

 

CrossFit Chester – 29.05.15

A) 15 min Pull up progressions

B) For time
50 wall balls
40 KBS
30 Single Skips
20 prisoner jump squats
10 press ups
20,30,40,50 working back up

CrossFit Chester