CrossFit Chester 06/08/19

A. Wide stance good mornings: 5×8 building over sets 

 

B. 2 rounds for time:
10 snatches @75% of 1rm
50 wall balls 

 

C. 30-20-10

weighted sit ups

med ball twists

back extensions

CrossFit Chester 05/08/19

A. Snatch balance working up towards your 1rm snatch for a 1 rep snatch balance

 

B. 5 rounds of CINDY – 5 rounds of MARY

Cindy:

5 pull ups

10 press ups

15 air squats

Mary:

5 HSPU

10 pistols

15 pull ups

1 finisher set of : Max effort muscle ups – C2B – pull ups

CrossFit Chester 01/08/19

A. 5×3 Strict press @75%, after each set 15 seconds of max strict handstand press ups or a 15 handstand hold to build on shoulder stability!

 

B. 3 rounds for time:
400m run
10 clean and jerks (60/40) 

CrossFit Chester 31/07/19

Wednesdays partner workout

Round for round:

AMRAP 12

5 Burpees

5 KBS (32/24)

5 Thrusters (40/30)

On minute 12, move on to…

3 rounds

30 power snatches

30 overhead squats

30 front rack lunges

AMRAP rope climbs

CrossFit Chester 29/07/19

Warm up:

2 rounds: 200m row – 2 lengths bear crawl or handstand walking – 10 med ball squat cleans 

into: 60% of your max effort strict pull ups rest 1 minute then 50% of your max kipping pull ups.

 

A. Power clean complex:
3×3 @ 80% of your heaviest clean %
1 power clean + 1 squat clean + 1 hang clean (any)

 

B. 3 rounds:
10 Double DB push press (22.5/15)
5 muscle ups
20 wall balls
200m row

CrossFit Chester 26/07/19

A. Chest to bar pull ups every (30s on 30 off) 7-10 pick number that will challenge yourself but ensuring you make contact with the bar. (use bands if needed)

 

B. You have 7 minutes to find a heavy thruster complex:

2 Thrusters + 1 S.T.O.H

On minute 8 you will being a 5 minute E.M.O.M of thrusters

8 thrusters (40/30)

 

C. 2 minute plank hold into 2 rounds: 30 sit ups 20 press ups 10 goblet squats (32/24).

Then 2 minute plank (after the 2 rounds) 

CrossFit Chester 25/07/19

A. 2 rounds:

20 Banded pull a parts
12 Russian Box dips
20 seconds of strict muscle ups or

Jumping muscle ups – working on progressions (scale to low box) 

B. Every 4 minutes: x3
12 bent over rows @ 70%
12 back squats @ 65%

AMRAP 6
5 deadlifts (60/90), 5 burpees over bar
reps increase each round by 5 (10,10,15,15..)