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CrossFit Colchester Affiliate Program 22/04/2019

Monday Class Times: 9.00 – 10.30 10.30 – 12.00 In Teams of 3 For Time: Buy in: 800m Partner Carry 1 Person must be carried at all times but can change when needed šŸ™‚ 200 Pull Ups 200 Ground to Overhead@50/35kg 200 Burpees Over Bar 200 Alt Front Rack Lunges@50/35kg 200 Push Up 200 Deadlift@100/70kg… Read more »

CrossFit Colchester Affiliate Program 15/04/2019

Monday A. Strength E3MOM 5×4 Front Squat@80% B. Conditioning AMRAP 14 50 Air Squats 40 DB STOH@22.5/15kg 30 Down Ups 20 Alt Jumping Lunge 10 DB Cluster@22.5/15kg Score = Reps Tuesday A. Strength E3MOM 5×4 Deadlift@80% B. Conditioning EMOM 25 1 – 20 Russian KB Swings@32/24kg 2 – 10 Strict T2B/Leg Raise/Knee Raise 3 –… Read more »

CrossFit Colchester Affiliate Program 08/04/2019

Monday A. Strength E3MOM 5×3 Strict Press@82.5/85% B. Conditioning For Time: 27-21-15-9 DB Hang Power Clean@22.5/15kg T2B Wallballs@14/9kg Score = Time Tuesday A. Strength E4MOM 5×4 Front Squat@80% B. Conditioning AMRAP 12 2,4,6,8,10….. Deadlift@60/40kg FrontĀ Squat@60/40kg Bar Hops (yep) Score = Reps Wednesday A. Strength EMOM 10 Strict HSPUs orĀ Seated DB/BB Press Pick a rep range… Read more »

CrossFit Colchester Affiliate Program 01/04/2019

Monday A. Strength 20 Minutes to work up to a heavy Front Squat B. Conditioning AMRAP 20 20 Wallballs@9/6kg 10 T2B 20 Burpees 10 Power Clean@60/40kg Score = Reps Coaches Notes: Aim – Unbroken Sets, scale reps accordingly to achieve this. Weight – No more than 50% Tuesday A. Strength E4MOM A.1 4×8 Bench Press@60%… Read more »

CrossFit Colchester Affiliate Program 25/03/2019

Monday “19.5” Tuesday Conditioning AMRAP 30 In Pairs 400m Run (Both) 40 Down Ups (Split) 400m Row (Split) 40 AltĀ JumpingĀ LungesĀ (Split) Score = Reps Wednesday A. Skill Bar Muscle Ups B. Conditioning For Time: In Pairs 6 Rounds 32 Heavy Wallball@14/9kg 16 Box Jumps@24/20″ 8 Bar Muscle Ups Score = Time Time Cap = 24 Minutes… Read more »

CrossFit Colchester Affiliate Program 18/03/2019

Monday “19.4” Tuesday A. Strength E3MOM 5×2 Bench Press@90% B. Conditioning AMRAP 32 In Pairs 3 Rounds 1000m Row 100 Sit Ups 1000m Row 100 Air Squats Score = Reps Wednesday A. Strength E3MOM 5×5 Thrusters@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Clusters@50/35kg 7 T2B 9 BurpeesĀ Over Bar Score = Reps Coaches Notes:… Read more »

CrossFit Colchester Affiliate Program 11/03/2019

Monday “19.3” + For Time: 30/21 Calorie Row 30 Over Erg Burpee 3o Double Unders Score = Time Quickest (strictly) judged time wins some snacks šŸ™‚ Tuesday A.Ā Strength 20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay! B. Conditioning For Time:… Read more »

CrossFit Colchester Affiliate Program 04/03/2019

Monday “19.2” Barbell Class E3MOM 4×3 1 Snatch High Pull + 1 Snatch EMOM 10×1 Snatch@80/85% Tuesday A. Strength E4MOM 4×3 Back Squat@87.5% B. Conditioning For Time: 5 Rounds 14 DB Hang Power Snatch (Right Arm) 7 Burpees 14 DB Hang Power Snatch (Left Arm) 7 Bar Muscle Ups Score = Time Wednesday A. Strength… Read more »

CrossFit Colchester Affiliate Program 25/02/2019

Monday “19.1” Tuesday A.Ā Strength E4MOM 5×4 BenchPress@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Power Clean@60/40kg 5 Burpee 5 Pull Up 5 Burpee Score = Reps Ā  Wednesday Conditioning For Time: Teams of 3 150 Calorie Row 70 Power CJ@60/40kg 70 Toes to Bar 50 Power CJ@70/50kg 50 Strict HSPU’s 30 Power CJ 80/55kg… Read more »

CrossFit Colchester Affiliate Program 18/02/2019

Monday Conditioning For Time: In Pairs 21-15-9 Calorie Row STOH@42.5/30kg 21-15-9 Calorie Row Burpees Over Bar 21-15-9 Calorie Row STOH@42.5/30kg Score = Time Tuesday A. Strength E3MOM 5×4 Back Squat@85% B. Conditioning AMRAP 20 200m Run 18 Wallballs@9/6kg 16 Burpees 14 Alt DB Snatch@22.5/15kg 12 Press Ups Score = RepsĀ  Wednesday A. Strength E3MOM 5×5… Read more »