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Affiliate Program 03/02/2020

MONDAY Weightlifting Within 15 Minutes: – establish a 1RM Front Squat Metcon 4 Rounds each for Max Calories: Within a 90s window: – Run 200m Remaining time… – Max Calorie Bike (4 Minute 30s Rest between rounds) TUESDAY Gymnastics 5 Rounds for quality: – 3 Wall Walks – 10 Shoulder Taps (5 per side) in… Read more »

Affiliate Program 27/01/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 3 Sets of 4 Back Squat @ RPE9 Metcon For Time (12 Minute cap): 30-20-10 – Dumbbell Hang Snatch (Alternate) @22.5/15kg 15-10-5 – Bar Muscle Up   TUESDAY Gymnastics 3 Rounds of the following: – 5 Resistance Band Rear Fly (horizontal rear fly) – 30 Plank Shoulder Taps… Read more »

Affiliate Program 20/01/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 Sets of 3 Back Squat @ RPE9 Metcon 7 Rounds for Time (14 Minute cap): – 7 Wall Balls @ 9/7kg – 7 Chest 2 Bar Pull Ups – 7 Burpees   TUESDAY Gymnastics 4 Rounds for quality: – 5 Resistance Band Lateral Raise to Right and… Read more »

Affiliate Program 13/01/2020

MONDAY Weightlifting Within 20 Minutes: Complete 5 Sets of 2 Back Squat@RPE9 Metcon 4 Rounds for Time (10 Minute cap): – 10 Single Arm KB Deadlift (Right Arm) – 10 Static Reverse Lunges (unloaded) – 10 Single Arm KB Deadlift (Left Arm) – 10 Static Reverse Lunges (unloaded) – 100m Single KB Front Rack Carry… Read more »

Affiliate Program 06/01/2020

MONDAY Weightlifting Establish a 1RM Back Squat Metcon For Time: 4 Rounds 5 Shoulder to Overhead @ 70/50kg 10 Burpees Over the Bar (lateral) 15ft Handstand Walk TUESDAY Gymnastics 4 Rounds for quality: 20 Plank Shoulder Taps (10 per arm) 10s Frogstand Hold 5 Deficit Hand Release Press Ups —– INTO —– 10 Sets of… Read more »

CrossFit Colchester Affiliate Program 30/12/2019

Monday A. Strength E3MOM 5×2 Front Squat@90% B. Conditioning For Time: 5 Rounds 10 Front Squat@60/40kg 12 Over Bar Burpee 14 T2B Score = Time Tuesday NYE ??? Wednesday Closed Thursday A. Strength E3MOM 5×2 Bench Press@80/85% + 1 set of Strict Pull Ups at 50% of Max Set B. Conditioning AMRAP 24 In Pairs… Read more »

CrossFit Colchester Affiliate Program 23/12/2019

Monday Strength E3MOM Back Squat 5×6 @70/75% Conditioning AMRAP 12 5 Power Cleans@80/60kg 5 Over Bar Burpees 5 Front Squats@80/60kg 5 Over Bar Burpees 5 STOH@80/60kg 50 Double Unders Score = Reps Christmas Eve Banger In Teams of 3 AMRAP 8 30 Deadlifts@100/70kg 30 Sit Ups 10 Synchronised Down Ups Rest 4 minutes AMRAP 8… Read more »

CrossFit Colchester Affiliate Program 16/12/2019

Monday Running Clock AMRAP 6 20 T2B 50 Double Unders 12 Squat Cleans@70/50kg AMRAP 6 20 T2B 50 Double Unders 10 Squat Cleans@80/55kg AMRAP 6 20 T2B 50 Double Unders 8 Squat Cleans@90/60kg AMRAP 6 20 T2B 50 Double Unders 6 Squat Cleans@100/70kg Score = Overall Reps Tuesday A. Strength E4MOM 4×3 Back Squat@87.5% B. Conditioning For… Read more »

CrossFit Colchester Affiliate Program 09/12/2019

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 5 Rounds 2 Minute Window 20/14 Calorie Bike + 20 Box Jumps@24/20″ Rest 1 minute 2 Minute Window 20/14 Calorie Ski + 20 DB… 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 »