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CrossFit Colchester Affiliate Program 27/05/2019

  Monday Bank Holiday Banger In Teams of 3 A. 50-40-30-20-10 Pull Ups (Split) Synchronised Press Ups (Two People) Hang Power Clean@42.5/30kg (Split) Synchronised Air Squats (Everyone) B. STOH (All Split) 50 Reps@60/40kg 40 Reps@70/50kg 30 Reps@80/55kg 20 Reps@90/60kg 10 Reps@100/65kg  C. 3 Rounds 800m Run (Together, Everyone) 40 Synchronised Down Ups (Everyone) 20 Strict… Read more »

CrossFit Colchester Affiliate Program 20/05/2019

  Monday A. Strength E4MOM 5X4 Deadlift@85% B. Conditioning  AMRAP 12 8 Hang Squat Clean@50/35kg 10 T2B 12 Burpees Over Bar Score = Reps Tuesday A. Strength E4MOM 4×4 Back Squat@75/80% B. Conditioning For Time: 3 Rounds 12 STOH@60/40kg 24 Press Ups 48 Double Unders Score = Time  Wednesday A. Gymnastics E3MOM 4X50% of your… Read more »

CrossFit Colchester Affiliate Program 13/05/2019 

  Monday A. Strength E4MOM 4×5 Back Squat@70/75%  B. Conditioning  For Time: In Pairs 50 Deadlifts@140/90kg 50 Box Jumps@24/20” 50 Burpees Over Bar 50 Wallballs@9/6kg Score = Time  Tuesday A. Strength E4MOM 4×8 Bench Press@60/70% B. Conditioning AMRAP 10 10 Push Press@60/40kg 20/14 Press Ups Score = Reps  For Time: 3 Rounds 25 Sit Ups… Read more »

CrossFit Colchester Affiliate Program 06/05/2019

Monday Class Times: 9.00 – 10.30 10.30 – 12.00 A.  AMRAP 16 In Teams of 3 120 Hang Clean & STOH@60/40kg 120 Burpees Over Bar 120 T2B B.  Minute 16-26 Everyone works up to a heavy complex of: 1 Power Clean 1 Hang Squat or Hang Power Clean 1 Squat Clean 3 Front Squats C…. Read more »

CrossFit Colchester Affiliate Program 29/04/2019

Monday Conditioning 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 HSPU’s 20 Deadlifts@140/90kg 10 Bar Muscle Ups Score = Reps  Tuesday A. Strength E4MOM 4×6 Back Squat@70/75% B. Conditioning  EMOM 20 1 – 5 Clusters@50% 2 – 10… Read more »

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 🙂 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 Front Squat@60/40kg Bar Hops (yep) Score = Reps Wednesday A. Strength EMOM 10 Strict HSPUs or 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 Alt Jumping Lunges (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 »