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Week 1 Rebuild

MONDAY STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)* *Keep loading light to moderate. (Score is Load) WORKOUT AMRAP x 12 MINUTES 15/12 Cal Row 10 Front Squats@42.5/30kg 10 Hang Power Clean@42.5/30kg (Score is Rounds + Reps) FINISHER 3 Rounds :30 Plank Hold :10 Rest :30 Hollow Hold :10 Rest TUESDAY SKILL… Read more »

CrossFit Colchester Programming 20/07/2020

Monday Outside Class For Time: 40/28 Calorie Row 25 Clean And Jerk 15 Burpees 40/28 Calorie Row 20 Thrusters 15 Burpees 40/28 Calorie Row 15 Clusters 15 Burpees 40/28 Calorie Row Zoom For Time: 600m Run 25 Clean And Jerk 15 Burpees 600m Run 20 Thrusters 15 Burpees 600m Run 15 Clusters 15 Burpees 600m Run Tuesday Outside… Read more »

CrossFit Colchester Programming 13/07/2020

Monday 5 Rounds Every 5:00 minutes 15 Power Clean 30 Air Squats 60 Double Unders Max Calorie Row in the remaining time! Score = How much fun you had x Total Calories = 🙂 Zoom 5 Rounds Every 5:00 minutes 15 Power Clean 30 Air Squats 60 Double Unders Max Clusters until 4:00 then rest… Read more »

CrossFit Colchester Programming 06/07/2020

Monday Minutes 0-4 5 Power Clean 30 Double Unders 10 Calorie Bike Minute 4-6 Rest Minutes 6-10 5 Front Squats 30 Double Unders 10 Calorie Bike Minute 10-12 Rest Minutes 12-16 5 Squat Clean 30 Double Unders 10 Calorie Bike Minute 16-18 Rest Minutes 18-22 5 Thrusters 30 Double Unders 10 Calorie Bike Tuesday For… Read more »

Online Workout Program 29/06/2020

Monday For Time: 5 Rounds: 6 Strict Shoulder Press 6 Push Press 6 Push Jerk Rest 5 minutes For Time: 5 Rounds: In a 3 minute window complete: 12 Hang Cluster 12 Burpees Over Object 36 Double Unders Notes: If you have one dumbbell/kb, it’s 6 reps on each arm. Two dumbbells/kb, use both or… Read more »

Online Workout Program 22/06/2020

Monday Minutes 0-3 10 Goblet Squats 10 Goblet Lunge Minute 3-4 Rest Minutes 4-7 8 Strict HSPU or Strict Press 8 HR Press Ups Minute 7-8 Rest Minutes 8-11 6 Thrusters 6 Burpees Minute 11-12 Rest REPEAT Notes: If you have one dumbbell/kb, split the reps on the Strict Press and Thruster. Barbell, use that for… Read more »

Online Workout Program 15/06/2020

Monday For Time: 21-15-12-9-6 DB Goblet Squat Down Up 15-12-9-6 DB Thruster on both arms DB Goblet Lunge on both legs 12-9-6 DB Cluster on both arms Strict HSPU Tuesday 5 Rounds 12 Strict Press 20 HR Press Ups 12 Bent Over Row 20 Bench Dip 12 Bicep Curl 20 Second Hollow Hold Notes: If… Read more »

Online Workout Program 08/06/2020

Monday AMRAP 26 25 Burpees 50 Double Unders 25 Strict Press 50 Air Squats Notes: If you have one dumbbell/kb, split the reps on the Strict Press. Two dumbbells/kb, use both. Barbell, use that. Tuesday For Time: 5 Rounds 24 Thrusters 24 Press Ups 24 Split Lunge 24 Bent Over Row Notes: If you have… Read more »

Online Workout Program 01/06/2020

Monday AMRAP 26 100 Double Unders 75 Air Squats 50 Jumping Lunge 25 Sit Ups Notes: Double Unders Single Skip – Double the reps Star Jumps – Half the reps Tuesday EMOM 32 1 – DB Push Press R-Arm 2 – Bench Dips 3 – DB Push Press L-Arm 4 – Press Ups 5 –… Read more »

Online Workout Program 25/05/2020

MONDAY AMRAP 40 In Pairs 100 – 80 – 60 – 40 – 20 DB Squat Cleans HR Press Ups DB Push Press Down Ups TUESDAY AMRAP 20 Increasing Ladder 2, 4, 6, 8, 10……. DB Devils Press DB Reverse Lunge Mountain Climbers (each leg) V-Up WEDNESDAY For Time: 6 Rounds 12 Thrusters (Half the… Read more »