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CrossFit Colchester Affiliate Program 05/08/2019

Monday Squat Program: Week 9 E4MOM x 6 2 Front Squat at 80% 5 Bench Jump Overs 1 length of cone suicide sprints 5min AMRAP 0:00 – 1:00 max effort TTB 1:00 – 4:00AMRAP 20 Russian Twists 30 Single Unders 20 Mountain Climbers 4:00 – 5:00 max effort TTB Tuesday 10 Minutes to build to… Read more »

CrossFit Colchester Affiliate Program 29/07/2019

Less burpees more lifting this week, it’s too hot for burpee. Apart from Saturday as I don’t want you to completely forget how to get on the floor and up again! WK 8 Monday EMOM 20 1 – 3 Squat Clean@75% 2 – 25% of your Max Strict HSPU or 1/2 Slow & Controlled Wall… Read more »

CrossFit Colchester Affiliate Program 22/07/2019

Monday Strength E3MOM Back Squat 6×4 @80% Conditioning AMRAP 6 5 Push Press @50/35KG 8 T2B 13 Wallballs @9/6KG Rest 3 minutes AMRAP 6 5 Power Clean @50/35KG 8 HSPU 13 Wallballs @9/6KG Rest 3 minutes AMRAP 6 5 Squat Clean @50/35KG 8 C2B/Pull ups 13 Wallballs @9/6KG Tuesday Conditioning “DT” For Time: 5 Rounds… Read more »

CrossFit Colchester Affiliate Program 15/07/2019

Monday For Time: 30 STOH@35/25kg 15 Over Bar Burpee 30 Front Squat@35/25kg 15 Over Bar Burpee 30 Thrusters@35/25kg 15 Over Bar Burpee Score = Time Cap = 12 Minutes E3MOM 6X3 Back Squat@80% Tuesday E3MOM 5X3 Deadlift@80% 5 Rounds Each In Pairs IGYG Full Round 250/200m Row 20 Russian KB Swings@24/16kg 20 Goblet Lunges@24/16kg Score… Read more »

CrossFit Colchester Affiliate Program 08/07/2019

Monday  Front Squat E3MOM 6×2@80% Conditioning For Time: 21-15-9 Thrusters@50/35kg Over Bar Burpees Score = Time Tuesday  Deadlift E3MOM 5×5@75% Conditioning For Time: Run 3.2km Score = Time Cap = 25  Wednesday In Pairs – Shared However For Time: 30 Squat Snatch@60/40kg 50 T2B 70 Cal Row 20 GTOH@80/55kg 40 Pullups 60 Cal Row 10… Read more »

CrossFit Colchester Affiliate Program 01/07/2019

WK4 Programmed by: Tom Lawrence Monday E3MOM 6×2 Front Squat@80% Inbetween sets practice moving the DB like Ninjas ready for the workout 1 – 2 – DB Thruster 3 – 4 – DB Snatch 4 – 6 – Alt DB Hang Clean and Press Warm up Gymnastics “A Microwave 4 Minutes” AMRAP 4 Buy in… Read more »

CrossFit Colchester Affiliate Program 24/06/2019

WK3 Programmed by: James Deag   Monday Skill 5 minute recap on Push Jerk – PVC Pipe only   Strength E3MOM 6×2 Front Squat@80% In between sets complete 5 Push Jerks, building to the weight being used in the workout.   Conditioning 7 minute AMRAP “Goblet Cindy” 5 Pull Ups 10 Push Ups 15 Goblet… Read more »

CrossFit Colchester Affiliate Program 17/06/2019

WK2 Programmed by: Hannah Osborne Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning AMRAP 8 2,4,6,8,10……. Alt Pistols T2B Score = Reps  Rest 4 Minutes AMRAP 8 2,4,6,8,10……. Wallballs@9/6kg Burpees Score = Reps   Tuesday A. Strength E3MOM 5×3 Deadlift@75% B. Conditioning EMOM 16 1 – 10 Strict Pull Ups 2 – 20 Press… Read more »

CrossFit Colchester Affiliate Program 10/06/2019

  WK1 Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning  AMRAP 12 10 Hang Squat Clean@50/35kg 8 T2B 6 Over Bar Burpees Score = Reps    Tuesday A. Strength E3MOM 5×5 Deadlift@70% B. Conditioning  For Time: 5 Rounds 8 Hang Power Snatch@42.5/30kg 32 Double Unders Score = Time   Wednesday For Time: In Pairs… Read more »

CrossFit Colchester Affiliate Program 03/06/2019

  Monday AMRAP 30 Pairs Chipper 100 Double Unders 90 Wallballs@14/9kg 80 Alt DB Snatch@22.5/15kg 70 T2B 60 Alt DB C&J@22.5/15kg 50 Box Jumps@24/20″ 40 Burpees 30 Strict HSPUs 20 Deadlifts@140/90kg 10 Bar Muscle Ups Score = Reps    Tuesday A. Strength E4MOM 3×12 Back Squat@65/70% B. Conditioning  EMOM 16 1 – 6 Clusters@50% 2… Read more »