CrossFit Chester 16/09/18

A. Split Jerks
4×2 @ 70% then 2×2 @ 80% taking the bar from the rack – After each set perform a 10 second negative pull up (starting with your chin above the bar, slowly lowering to a fully extended elbow)

 

B. 2 rounds for time:
200m Run

50 Wall balls

20 toes to bar

CrossFit Chester 13/09/19

Warm up:

2 rounds:

20 calories

10 strict HSPU

10 strict pull ups

*Scale gymnastic movements if needed!

 

A. After technique work you’ll have 15 minutes on the clock to find your heaviest ‘long clean complex’:

Squat clean + Hang Power clean + Power clean + Hang Squat Clean

 

E.M.O.M x3
1: 65 double unders (scale is 40)
2: 4 Clean and jerks
3: 25 Wall balls
4: 20 DB snatch (22.5/15)
5: Rest

CrossFit Chester 12/09/19

A. Every 4 minutes: x3
12 DB bent over rows
12 DB STOH (single arm pressing, any style STOH)

 

B. CFC Benchmark Workout

For time:

40/30 assault bike calories

30 thrusters (40/30)

30 pull ups

 

C. Core

1 minute plank
20 weighted sit ups
1 minute plank
30 hollow rocks
20 weighted sit ups

CrossFit Chester 11/09/19

SOLO

4 rounds:

30 Box jumps (24/20)

30 Double unders

15 STOH (60/40) (if the classes are busy the barbell movements may be substituted for two DB’s)


21-15-9
Burpees

Squat cleans (60/40)

Wall balls

4 rounds:
400m run

4 muscle ups (5 strict pull ups + 7 ring/box dips)

14 pistols

CrossFit Chester 10/09/19

A. Chest and shoulder mobility into toe to bar drills 

 

B. Snatch prep for finding a 1rm snatch

 

C. 11 minute cap

For Time:
600m Run


50 toes to bar

50 hollow rocks 

50 calorie row 

CrossFit Chester 09/09/19

A. Back squats 2×6 @ 75-80%

Between sets: 1 length overhead lunges (KB/DB) + 1 Length HSW or  30 second handstand hold

 

B. 11 minute cap:
complete two rounds of the following:
7 Snatches (40/30)

70 Double unders

7 Muscle ups


then in time remaining AMRAP:
7 OHS

7 burpees over bar

CrossFit Chester 06/09/19

A very happy birthday to Sophie and Thor 🙂

 

Work on Overhead mobility drills:

30 seconds of sotts press

30 seconds of plate overhead hold

30 seconds of foam roller mobilising (each side of your lats)

 

A. Snatch balance 

You’ll work on speed under the bar then stability at the bottom position (5 second pause) – No weights to exceed 60% of your 1rm snatch balance (or snatch) 

 

B. Open workout 13.4

AMRAP in 7 minutes

  • 3 Clean-and-Jerks (61/43) 
  • 3 Toes-to-Bars
  • 6 Clean-and-Jerks 
  • 6 Toes-to-Bars
  • 9 Clean-and-Jerks 
  • 9 Toes-to-Bars
  • 12 Clean-and-Jerks 
  • 12 Toes-to-Bars
  • If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

CrossFit Chester 05/09/19

Warm up:

30 dislocates – 10 banded pull apart – 12 Single arm upside down KB press – 12 barbell side bends – 1 set @ 50% of your strict pull ups

 

A. Starting at your 1rm strict press %:
3 Push Jerks + 3 split jerks
Increase in weight until you’ve reached your heaviest complex.

B. AMRAP 8
10 DB hang clusters (22.5/15)
10 burpee box jumps
30 double unders

 

CrossFit Chester 04/09/19

Partner Workout:

Complete the reps, split however needed. 
45-35-25

Pull ups
Thrusters (40/30)

3 rounds:

60 Barbell Lunges (40/30)
60 C2B pull ups
60 Wall balls


AMRAP (add 10 reps and +10/5kg to the cleans every round) 

10 Power cleans  (40/30)
200m run (200m run stays the same)
10 Calories