CrossFit Chester 30/01/2020

A. Bench Press 2×4 @80%  4×1@90% – 50m farmers carry between sets at 90%

 

B. 4 rounds:

14 DB Deadlifts (22.5/15kg)

14 Double DB Lunges (7 each leg)

 

C. Find a max effort strict toes to bar set

 

 

CrossFit Chester 29/01/2020

In your pairs:

 

Ladder reps (+2) starting at 2 (of each movement) until youve reached 20. 

Burpees

Squat cleans (60/40) 

Toes to bar

STOH (”)

 

Round for round x10 (5 per partner):

8 Wall balls

8 DB snatches (22.5/15)

 

TIME REMAINING: Max distance assault bike 

CrossFit Chester 28/01/2020

A. Front squats
5×2 @ 80% into 10 rep double DB bent over rows

 

A. FRAN 2 ways

0-5 minutes to complete:

FRAN

21-15-9

Thrusters (40/30)

Pull ups

5-10 to complete

Double Dumbbell Fran

21-15-9

DB thrusters

Pull ups

(if you finish under minute 5 – rest until 5, if it takes you a little longer, you have a 10 minute cap to get as far through the workout as possible) 

CrossFit Chester 27/01/2020

A. Warming up with 3×3 slightly increasing weight strict press + Push press + OH hold complex. 

60% of your max kipping pull ups between warm up sets (x3) OR 3x Max chin above the bar holds. 

 

B. Push Press – Find a 1rm push press then using 75%

3 reps E.M.O.M 5

 

C. 21-15-9

HSPU

Box jumps (30/24)

150m row

CrossFit Chester 24/01/2020

A. 3×5 @ 80% Deadlifts

50% of your max kipping pull ups between 80% sets

2 x 1 @ 90%

 

B. AMRAP 9

18 Box jumps

18 Wall balls

18 Thrusters

18 /16 Rowing calories

REST 1 Minute

500m row max effort

CrossFit Chester 23/01/2020

A. Strict press in split jerk positioning – build as close to your 1rm strict press as possible then 6×2 split jerks starting with your 1rm strict press weight, then building!

 

B. 4 rounds for time:

10 Double DB Front squats

50 double unders

 

C. 40-30-20-10

Hollow rocks

Barbell side bends

CrossFit Chester 22/01/2020

In Pairs:

30 Hang power snatches (50/35)

30 burpees over bar

80 calories

30 Hang power cleans (50/35)

30 burpees over bar

60 calories

30 Double DB Thrusters (22.5/15)

30 burpees over bar

40 calories

30 Devils press

30 burpees over bar

 

In remaining time:

AMRAP (reps still split) 

24 HSPU

24 pull ups 

24 OHS (”)

CrossFit Chester 21/01/2020

A. Power cleans

0-6 build in weight to around 70% 

Every 90s from minute 6 – 13.30

 1 clean rep building in weight until you find a max power clean!

Power clean and jerk E.M.O.M 10

2 @ 70% Of heavy power clean

 

B. E.M.O.M 12

1: 15 goblet squats (pick your weight)

2: 25 Wall balls
3: 10 toes to bar

 

C. Not for time for quality reps: 30 strict toes to bar

CrossFit Chester 20/01/2020

A. 2 sets: 100ft Waiter walks

30 hollow rocks

Max effort strict pull ups

 

B. Lunges 4×8 @ 60 – 65% of your front squat 1rm

10 Double DB bent over rows between sets

 

C. AMRAP 4:

2,4,6… (+2)

Squat snatches (60/40)

Muscle ups

Rest 2 minutes

10 bar facing burpees

10 squat snatches (“”)

10 bar facing burpees