CrossFit Chester 08/01/2020

In Pairs:

2 rounds:

40 SA, Dumbbell hang squat clean and jerks

40 Synchro Wall balls

16 D-ball cleans.

 

Then moving on to complete:

100 KBS (24/16)

100 Press ups

100 Pull ups

100 calories  

 

On minutes 6, 12 & 18:

You must complete

20 synchronised lunges + 20 synchronised goblet squats

CrossFit Chester 07/01/2020

A. Squat cleans – working to a heavy touch and go double then
E.M.O.M 5

1 rep at weight you’ve built to

 

B. 3X8 Romanian deadlifts building in load

 

C. AMRAP 5:

10 burpee box jump overs

10 power snatches (40/30)

 

D. 2 rounds:

25 hollow rocks

20 crossbody DB RDL

CrossFit Chester 06/01/2020

A. Find a 1rm Bench Press

5@70%

3@75%

2@80%

2@85% then continue to build to a heavy single

 

B. AMRAP – (Cap 12)

If you finish under the cap – Max effort muscle ups in time remaining.

100 double unders

21-15-9

HSPU

Chest to bar pull ups

100 double unders

CrossFit Chester 03/12/19

A. Front rack reverse lunges

5 sets x 8 (alternating legs)

10 GHD Sit ups or 12 weighted sit ups between sets

 

B. AMRAP 8 

Ladder reps (+2 to each movement)

2 Clusters (50/35)

2 Box jumps (24/20) 

2 Burpees over bar

rest 2 minutes on minute 8-10

On 10:

50 wall balls into

1 set of max effort unbroken toes to bar 

CrossFit Chester 02/12/19

HAPPY NEW YEAR!

 

A. Power Cleans: (You have 12 minutes on this section) 

5@70%

3@75%

2@80%

2@85%

Then take the weight back to 70% and perform:

1 power clean + 1 jerk every 90s (from minute 13 – 19)

Add on weight with every successful rep complete 

 

B. 6 ROUNDS FOR TIME:

30 Double unders

15 KBS (24/16)

5 power snatches (40/30) 

CrossFit Chester 25/12/19

Have a very Merry Christmas to all the wonderful CrossFit Chester members.. and to anyone else who reads the blog!

 

See you in a couple of days (27th), at 10am after all the sinning, Enjoy your Christmas with Family, friends and loved ones.

 

Lots of love, everyone at CrossFit Chester xxxxx

CrossFit Chester 23/12/19

 

A. With a 15 minute rolling clock:

You have 6 minutes to find a 6 rep max strict press then 9 minutes to find a 6 rep max back squat!

 

B. 3 rounds for time:

12 Burpee box jump overs

12 Power snatches (40/30)

12 Chest to bar pull ups