CrossFit Chester 01/10/19

A. Strict Press 3×5 @ 55% 

then >  5×1 Split Jerks building to a heavy 1 rep

 

B. 2 rounds: 

30 box jumps (24/20”) 

15 toes to bar 

30 DB snatches (22.5/15) 

CrossFit Chester 30/09/19

A. 4 rounds not for time:

12 Bent over row

20/15 cal assault bike (this should be close to a max effort)

8-12 ring dips 

 

B. Open workout 17.5
10 rounds for time:
9 thrusters
35 double unders

CrossFit Chester 27/08/19

A. Back squats 5×4 @ 75-77%

1 length walking lunges after each set

 

B. E.M.O.M 12
1: 8 strict pull ups

2: 10 thrusters (40/30)

3: 12 burpees to target
4: 18/14 calories

CrossFit Chester 26/09/19

A. 4 sets:

3-8 reps High ring pulls – work on pulling to your chest rather than to the top of your head, if you’re confident work on your strict ring muscle up turn over.

  • between sets work on triple/double unders  

 

B.

Push Jerks

Every 90 seconds  (x7) 0, 1:30, 3, 4:30, 6, 7:30, 9. 

2 reps at 70% (If you’re unsure of a 1rm you can increase over each set)

 

C. For time:

50 goblet squats (24/16) 

50 KBS

50  Sit ups 

CrossFit Chester 25/09/19

In Pairs – Because we love working in twos!

 

P1 will start with pull ups, once finished P2 can start their press ups, back to P2 for their 2nd round of pull ups…continuing until both partners have completed 3 rounds of their movement, then they will swap movements 

3 rounds (on each movement) : 10 Pull ups > 12 press ups 

then onto 3 rounds of: 15 Box jump overs > 12 air squats 

then onto 3 rounds of: 20 Wall balls > 12 power snatches 

 

AMRAP:

20 Synchronised burpees

80 Rowing calories

 

 

CrossFit Chester 24/09/19

rounds:

1 length burpee broad jumps

10 Single leg DB deadlifts –

10 air squats

10 pistols 

 

A. Superset

6 Wide stance good mornings @ 40-50% of your back squat into 12 heavy double dumbbell Sumo deadlifts 

 

B. 14 minute cap:
21-15-9
Strict HSPU
Front squats ( 40/30)
21-15-9
Kipping HSPU
OH Squats 

 

 

 

CrossFit Chester 23/09/29

A. Squat cleans
Work from the floor

E.M.O.M x 12
2 squat cleans 2 80%

 

B. 3 rounds for time:
12 Single arm DB burpee box step overs (22.5/15)

1 length single arm walking OH lunge

12 alternating DB snatches

CrossFit Chester 20/09/19

A. Front Squat pauses 5×2 @ 75% with a 2 second pause just below parellel 

 

B. 4 rounds:

3 minute window per round to complete:
25 Pull ups

25 Toes to bar

12 Power snatches
R1: (40/30)
R2: (50/35)
R3: (60/40)

R4: 70/45)

CrossFit Chester 19/09/19

3 rounds:

6-8 Russian Dips

1 minute Handstand shoulder taps or hold practice

30 hollow rocks

 

AMRAP 12
200 double unders Buy in

6 wall walks

30 calories

6 muscle ups 

CrossFit Chester 18/09/19

Partner Workout


20 – 18 – 16 – 14 -12 – 10

decreasing ladder reps of:
– Squat cleans (70/45)

– Double DB STOH (22.5/15)

400m Run together after each round

 


60 C2B pull ups
60 burpees to rig target
AMRAP DB devils press