Endurance

10 rounds:

3 minute AMRAP (1 minute rest between rounds)

16/20 calories

200m run

Max effort double unders in time remaining

Aim is consistency with your double or single unders per round!

CrossFit Chester 01/08/2020

Partner workout!!

Begin the workout with

100 pistols – reps split

then 90 HSPU – reps split, but with every break or swap 50m shuttle run together

then 80 complexes 1 rep = 1 cluster + 2 overhead lunges (1 on each leg)

70 synchro DB snatches

60 burpees – Non burpee’ing partner is holding a plank

50 synchro DB squat jumps

400m run

30 toes to bar/ weighted sit ups

20 DB STOH

CrossFit Chester 30/07/2020

Endurance:

0-20 minutes to complete:

2 mile run

20-30

EMOM:

17/14 calorie row

30-35:

50m shuttle run + 20 double unders

CrossFit Class:

A. 3 rounds:

100m un-even double weighted walking lunge

+ 20 banded good mornings

B. AMRAP 9:

15 clean and jerks

15 burpees over kit

CrossFit Chester 28/07/2020

A. Strict press in split jerk positioning

5x 3 each arm

into 6 squat clean and jerks for practice 🙂


B. For time:

50- box jumps
40-HSPU

30- burpees

20- pistols

10- devils press

CrossFit Chester 29/07/2020

A. 2 rounds: 

90 Double unders 

30 KB Thrusters 

30 Weighted sit ups 

50m shuttle sprints until you’ve completed 400m  

90 Air squats 

30 Single arm Russian swings 

30 HRPU