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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 »

CrossFit Colchester Affiliate Program 18/03/2019

Monday “19.4” Tuesday A. Strength E3MOM 5×2 Bench Press@90% B. Conditioning AMRAP 32 In Pairs 3 Rounds 1000m Row 100 Sit Ups 1000m Row 100 Air Squats Score = Reps Wednesday A. Strength E3MOM 5×5 Thrusters@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Clusters@50/35kg 7 T2B 9 Burpees Over Bar Score = Reps Coaches Notes:… Read more »

CrossFit Colchester Affiliate Program 11/03/2019

Monday “19.3” + For Time: 30/21 Calorie Row 30 Over Erg Burpee 3o Double Unders Score = Time Quickest (strictly) judged time wins some snacks 🙂 Tuesday A. Strength 20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay! B. Conditioning For Time:… Read more »

CrossFit Colchester Affiliate Program 04/03/2019

Monday “19.2” Barbell Class E3MOM 4×3 1 Snatch High Pull + 1 Snatch EMOM 10×1 Snatch@80/85% Tuesday A. Strength E4MOM 4×3 Back Squat@87.5% B. Conditioning For Time: 5 Rounds 14 DB Hang Power Snatch (Right Arm) 7 Burpees 14 DB Hang Power Snatch (Left Arm) 7 Bar Muscle Ups Score = Time Wednesday A. Strength… Read more »

CrossFit Colchester Affiliate Program 25/02/2019

Monday “19.1” Tuesday A. Strength E4MOM 5×4 BenchPress@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Power Clean@60/40kg 5 Burpee 5 Pull Up 5 Burpee Score = Reps   Wednesday Conditioning For Time: Teams of 3 150 Calorie Row 70 Power CJ@60/40kg 70 Toes to Bar 50 Power CJ@70/50kg 50 Strict HSPU’s 30 Power CJ 80/55kg… Read more »

CrossFit Colchester Affiliate Program 18/02/2019

Monday Conditioning For Time: In Pairs 21-15-9 Calorie Row STOH@42.5/30kg 21-15-9 Calorie Row Burpees Over Bar 21-15-9 Calorie Row STOH@42.5/30kg Score = Time Tuesday A. Strength E3MOM 5×4 Back Squat@85% B. Conditioning AMRAP 20 200m Run 18 Wallballs@9/6kg 16 Burpees 14 Alt DB Snatch@22.5/15kg 12 Press Ups Score = Reps  Wednesday A. Strength E3MOM 5×5… Read more »

CrossFit Colchester Affiliate Program 11/02/2019

Week 6 Strength: Over Head Pressing Monday A. Strength E4MOM 4×6 Front Squat@82.5% B. Conditioning AMRAP 18 48 Wallballs@9/6kg 24 Burpees 12 T2B Score = Reps Tuesday A. Strength E3MOM 5×5 Strict Press@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. Skill Pull… Read more »

CrossFit Colchester Affiliate Program 04/02/2019

Week 5 Strength: Over Head Pressing Monday A. Strength E3MOM 3×1 Push Press@95/100% B. Conditioning For Time: 3 Rounds 12 DB Hang Clean and Jerk R/Arm@22.5/15kg 12 T2B 12 DB Hang Clean and Jerk L/Arm@22.5/15kg 12 Pull Ups 12 Burpees  Score = Time Tuesday A. Strength E3MOM 4×8 Back Squat@80% B. Conditioning AMRAP 6 20… Read more »

CrossFit Colchester Affiliate Program 28/01/2019

Week 4 Strength: Over Head Pressing Monday A. Strength E3MOM 3×2 Push Press@90/95% B. Conditioning For Time: 30-20-10 STOH@50/35kg Pull Ups Score = Time Tuesday A. Strength E4MOM 4×10 Back Squat@75% B. Conditioning AMRAP 24 In Pairs  5-10-15 Calorie Row Over Erg Burpees Wallballs@9/6kg Score = Reps Coaches Notes: P1 completes 5 Calorie Row P2 completes 5 Calorie… Read more »