CrossFit Chester 02/11/18

A. 6 sets

2 Push press + push jerk

@ 75% of your push press (if you’re unsure – increase over sets)

 

B. EVERY 2 minutes x6

15 Russian KBS (32/24)

15 burpees to target

 

 

CrossFit Chester 01/11/18

HSPU recap

4 (deficit) EMOM 7

 

Front squat pauses

5 second negatives

1 @ 70%

2 @ 75%

1 @ 80%

2 @ 75%

1 @ 85%

 

EMOM 1 round of cindy

adding on 2 reps to each until failure

 

 

CrossFit Chester 31/10/18

Happy Halloween!!! 🎃 👻

 

Best dressed will win a prize 👌.

 

3’s not a crowd.

400m run together*

(you can only snatch while partners hang)

Partner 1 & 2 hang on the rig (like a bat)

partner 3 starts with: 30 power snatches (40/30)

200m run *

2 partners hang on the rig (like a bat)

1: 30 power snatches (50/35)

400m run *

2 Hang on the rig (like a bat)

1: 30 power snatches (60/40)

 

 

Split – 1 works at a time :

80 box jump overs

20 clean and jerks (80/50)

80 burpees over bar

15 clean and jerks (90/55)

80 calories

9 clean and jerks (100/60)

80 goblet squats

6 clean and jerks (110/65)

 

 

 

CrossFit Chester 30/10/18

A. 1 max effort Kipping toes to bar into max strict toes to bar.

Rest 2 minutes

1 max effort strict into max effort Kipping

 

B. Deadlifts

2×5@75%

3×3 @ 80%

 

C. 5 rounds

15 Wall balls

20 sit ups

10 DB snatches  (22.5/15)

 

 

 

 

 

CrossFit Chester 29/10/18

A. Find a heavy complex:

Hang snatch + power snatch + ohs

 

B. For time

20 Thrusters (40/30)

30 Double unders

10 pull ups

15 Thrusters (50/35)

30 Double unders

10 chest to bar pull ups

10 Thrusters (60/40)

30 Double unders

10 muscle ups

 

CrossFit Chester 25/10/18

A. Kipping pull up recap

(spend a few minutes recapping)

If you’re confident then EMOM – 9 PULL UPS

 

B. Find a 1rm deadlift.

 

C. Score is as many double unders as possible

2 rounds –  EMOM

Min 1 : 29 air squats

Min 2 : 29 press ups

Min 3: AMRAP DU’s

rest 1 minute

CrossFit Chester 24/10/18

Partner workout

3 rounds

30 Hang clean and jerk (35/50-40/60-45/70)

400m run

50 toes to bar

60 double unders

.

Complete 24 reps total :

1 rep = 1 front squat + 1 Back squat (bar can’t be re racked)

.

YGIG

50m alternating sprints

for every 8 (200m each)

both partners have to row 200m each

 

CrossFit Chester 23/10/18

A. Find a 1rm OHS

 

Because it’s my birthday we’re going to do a sickening workout 😊

B. For time:

23 – power snatches (60/40)

10 – overhead lunges

19 – pull ups

92 – wall balls

CrossFit Chester 22/10/18

A. Hang Cleans:

Using 90% of your hang clean double from last week – 2 reps EMOM for 4 minutes

rest 1 minute then 1 rep at 95% EMOM for 4 minutes

 

B. 21-15-9 DB Snatch + box jump overs. Then 21-15-9  Burpees + 200m run after each set