CrossFit Chester 28/02/19

A. 6×4 Working with the low rings to promote a faster turnover with the muscle up transition 

1 minute barbell hip thrust holds between sets

 

B. EVERY 3 Minutes x 4 (12 mins)

10 Weighted box jumps + 14 double weighted KB reverse lunge

 

C. 3 rounds

250m row

12 KB thrusters (6EA) (24/16)

CrossFit Chester 26/02/19

A. Toes to bar:

Aim to beat your max unbroken set by 2 reps.

 

B. 4 sets:

6 Push Jerks – Pausing in the catch on rep 3 and 4 for 5 seconds

Set 1 & 3 @ 70%

Set 2 & 4 @ 75%

 

C. 3 rounds

10 back squats (60/40) + 20 Alt DB snatches (22.5/15) + 10 DB OH Lunges

 

CrossFit Chester 25/02/19

A. 20 second dead hang hold – 10 second 90 degree hold – 10 second chin above the bar hold + 3 strict pull ups x3

 

B. 5 x 3 Deadlifts – get to 80% then increase each set until you’ve hit a max 3

 

C. ‘Annie’

50-40-30-20-10

Du’s and sit ups

CrossFit Chester 21/02/19

The Open begins tomorrow! Lets fuel up and go go go 😉

 

A.  Let’s get moving!

3 minutes to complete 50 wall balls + 8 strict pulls ups

rest 1 minute

4 minutes to complete 50 wall balls + 8 strict pull ups + 20 sit ups

rest 1 minute

5 minutes to complete 50 wall balls + 8 strict pull ups + 20 sit ups + AMRAP Burpee box jump overs

rest 3 minutes then AMRAP 3 – 8 T2B 8 Burpee box jump overs.

 

B. Max plank hold

into 60 Russian med ball twists +20 V Ups

CrossFit Chester 20/02/19

In Pairs:

30, 24, 20

Front squats, C2B pull ups, Squat Cleans (40/30)

 

Each partner must alternate rest* and working minutes until all reps have been completed:

100 heavy DB STOH

100 Calorie row (or available machine)

100 DB OH/FRONT rack lunges

*resting athletes must complete 8 burpees during their rest before they are actually allowed to rest.

Once all reps have been completed get back to the barbell and work to a heavy clean + front squat complex!

 

CrossFit Chester 19/02/19

A. OHS 1RM

 

B. As fast as possible:

(Higher rep range than 08/01/19)

2 minutes to complete 80 double unders 20 burpees. Rest 1 minute

2 minutes to complete 100 double unders 15 burpees rest 1 min

2 minutes to complete 120 double unders 10 burpees into 

20 power snatches to finish (only one break is allowed) (40/30)

CrossFit Chester 18/02/19

A. Handstand holds – with a running clock (7 minutes) try and accumulate the longest handstand hold you can.

(use a wall to kick off from if needed)

 

B. 5×3 @ 80% of your  1rm Strict Press

 

C. FRAN

21-15-9

Thrusters (40/30)

Pull ups

CrossFit Chester 15/02/19

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

22.5/15

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

CrossFit Chester 14/02/19 – Valentines Day

Happy Valentines Day you beautiful people you!

May your hearts be filled with love and happiness

 

A. Find a 5rm Deadlift 

 

B. Strict muscle up work

4 rounds:

With a running clock spend 3 minutes practicing muscle ups – 30 seconds max effort box jumps 30 seconds rest (24/20)