CrossFit Chester 21/03/19

A. EMOM 16

Even minutes: 3 Front Squats (bar must be taken from the floor) @ 65%

Odd minutes: 10 burpees OB

 

B. 2 rounds:

30 hollow rocks, 30 back extensions, 30 second hollow hold, 30 second back extension hold!

 

C. Spend the remaining time working on a GYMNASTIC skill of your choice under fatigue

CrossFit Chester 20/03/19

DT

5 rounds for time: (70/45)

12 deadlifts

9 hang power cleans

6 STOH

 

REST 4 minutes

 

2 rounds of cindy

2 rounds of C2B cindy

2 rounds of muscle up cindy

 

remaining time Row/bike

CrossFit Chester 19/03/19

A. 25 minutes on the clock:

OHS E2MOM (8 minutes) X4 4 REPS @70% 

REST 4 MINUTES THEN

3×12 OH Alternating Lunges in the remaining time cap

 

B. 6 rounds for time

10 DB front squats 40 double unders

CrossFit Chester 18/03/19

A. Muscle up drills

 

B. 19.4

12 minute cap to complete:

3 rounds:

10 power snatches (43/29)

12 BAR FACING *burpees OB

rest 3 minutes

10 bar muscle ups

12 * burpees OB

CrossFit Chester 14/03/19

“Fight Gone Bad”
  • 3 Rounds For Total Reps in 17 minutes.
  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (35/25)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (35/25)
  • 1 minute Row (calories)
  • 1 minute Rest.

CrossFit Chester 13/03/19

Wednesday’s workout:

3,2,1

3 rounds of:

40 thrusters (40/30)

60 DB Snatches (22.5/15)

2 rounds of:

50 DB hang clusters (22.5/15) (If possible use 2 DB’s)

100 burpees over bar

1 round:

1000m row

70 T2B

CrossFit Chester 12/03/19

Warm up :

12 SDLHP

12 Med ball cleans

 

A. Sumo Deadlifts 5×3 

Building in weight until you find your heaviest set of 3

 

B. 3 rounds 10 burpee box jump overs + 8 Squat snatches (50/35)

CrossFit Chester 11/03/19

A. Open 19.3 repete – Remember to enter your scores!

 

 

B. Pull up practice is essential today. Spend 5 minutes working on progressions or practice!

 

C. Optional strength:

5rm STOH

First rep must be a push press!

CrossFit Chester 07/03/19

A. 5 sets:

Build to 75% of your max power clean, all complex sets must be completed at this %

2 hang power cleans + 2 high hang power cleans. 

 

B. Practicing pistols 

 

C. 4 rounds 6 weighted pistols 6 power cleans (80/50)

CrossFit Chester 06/03/19

Partner Workout

AMRAP’S  – 1 minute rest between each AMRAP

Minutes 0-6

20 KBS (32/24)

40 Wall balls

Minutes 7-13

Row 1000m

then, AMRAP burpees over rower

Minutes 14-20

20 DB Push press (22.5/15)

20 Calorie bike

 

On Minute 22, Split the reps with your partner

60 DB single arm OHS

50 C2B pull ups

30 Sandbag cleans