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Monday For Time: In Pairs 100 Calorie Row 50 Synchronised Clusters@60/40kg (extended at top) 75 T2B 50 Synchronised Burpees Over Bar (chest on floor) 100 Calorie Row Score = Time Tuesday Wednesday A. Strength 20 minutes to work up to a heavy Front Squat B. Conditioning For Time: 21-15-9 Front Squat@50/35kg Press Ups Push Press@50/35kg Pull… Read more »

CrossFit Colchester Affiliate Program 02/12/2019

Monday A. Strength E3MOM 4×4 Front Squat@80% B. Conditioning AMRAP 15 7 Burpees 7 T2B 7 Front Squats Score = Reps Front Squat Increases: 6 Minutes@40/30kg 5 Minutes@50/35kg 4 Minutes@60/40kg Tuesday A. Strength E3MOM 5×5 Strict Press@80% B. Conditioning EMOM 15 1 – 3 Power Clean + 3 Hang Power Clean@70/80% of 1RM Power Clean 2… Read more »

CrossFit Colchester Affiliate Program 25/11/2019

Monday A. Conditioning For Time: 21 Hang Squat Clean@60/40kg 400m Run 15 Hang Squat Clean@60/40kg 400m Run 9 Hang Squat Clean@60/40kg 400m Run 6 Hang Squat Clean@60/40kg 400m Run 3 Hang Squat Clean@60/40kg Score = Time B. Strength E3MOM 5×3 Front Squat@80% Tuesday A. Strength E3MOM 4×6 Strict Press@75/80% B. Conditioning For Time: 30-20-10-20-30 STOH@42.5/30kg Over Bar Burpee… Read more »

CrossFit Colchester Affiliate Program 18/11/2019

Monday A. Strength E3MOM 5×5 Strict Press@80% B. Conditioning AMRAP 18 32 Wallballs@9/6kg 16 Burpees 13 T2B Score = Reps Tuesday A. Strength E3MOM 4×6 Front Squat@80% B. Conditioning “D.T’ For Time: 5 Rounds 12 Deadlift@70/50kg 9 Hang Power Clean@70/50kg 6 Push Jerk@70/50kg Score = Time Wednesday A. Strength E3MOM 4×10 Strict Pull Ups B. Conditioning… Read more »

CrossFit Colchester Affiliate Program 11/11/2019

Monday Strength E3MOM 3×12 Back Squat@60% Conditioning For Time: 3 Rounds 21 Power Snatch@42.5/30kg 15 Over Bar Burpee 9 Strict HSPU Score = Time Tuesday Strength E3MOM 4×10 Push Press@60/70% Conditioning For Time: 10-1 DB Hang Power Cleans@22.5/15kg DB Front Squats@22.5/15kg DB STOH@22.5/15kg Score = Time Wednesday In Pairs For Time: 300 Double Unders 250… Read more »

CrossFit Colchester Affiliate Program 04/11/2019

Monday A. Strength E3MOM 4×6 Front Squat@70/75% B. Conditioning EMOM 21 1 – 5 TNG Squat Clean@70% 2 – 10 Wallballs@9/6kg + ME Burpees 3 – Rest Tuesday A. Strength 4 Rounds For Quality: 12 HR Press Ups 10 Bench Press 8 Strict Pull Up 6 Strict Chin Ups B. Conditioning 2 Rounds 50/35 Calorie… Read more »

CrossFit Colchester Affiliate Program 28/10/2019

Monday A. Strength E4MOM 4×3 Back Squat@85% B. Conditioning For Time: 3 Rounds 30 Thrusters@42.5/30kg 15 T2B 60 Double Unders Score = Time Tuesday A. Strength E4MOM 5×4 Bench Press@80/85% B. Conditioning AMRAP 9 In Pairs YGIG 5 Power Clean@60/40kg 6  Burpee Over Bar 7 Pull Ups 8 HR Press Ups Score = Reps Wednesday Conditioning… Read more »

CrossFit Colchester Affiliate Program 21/10/2019

Monday A. Strength 20 minutes to work up to a heavy Clean Clean Warm Up: 3 Rounds Empty Bar 5 – Clean Grip Deadlift 5 – Clean Pull 5 – Muscle Clean 5 – Power Clean 5 – Deep Power Clean 5 – Cleans (Rest 30 seconds between rounds) B. Conditioning AMRAP 12 3 Squat… Read more »

CrossFit Colchester Affiliate Program 14/10/2019

Monday A. Strength E3MOM 5×2 Back Squat@80% B. Conditioning For Time: 24,20,16,12,8,4 KB Swings@32/24kg Wallballs@9/6kg Burpees Score = Time Tuesday A. Strength E3MOM 5×2 Strict Press@85/90% B. Conditioning For Time: 21-15-9 Press Up Pull-Ups DB STOH@22.5/15kg Score = Time Wednesday A. Strength E3MOM 4×8 Strict C2B Pull Up B. Conditioning For Time: In Pairs 80-60-40 Calorie Row… Read more »

CrossFit Colchester Affiliate Program 07/10/2019

  Monday A. Weightlifting EMOM 12 1 Clean + 1 Hang Clean + 1 Front Squat@60/70% B. Conditioning AMRAP 7 7 Hang Squat Clean@50/35kg 7 Burpees Over Bar C. Strength E3MOM 4×4 Front Squat@70% Tuesday A. Strength E4MOM 3×15 Deadlift@60% B. Conditioning For Time: 15-12-9-6-3 KB Swings@32/24kg Pull-Ups 400m Run after each set, 5 in… Read more »