Category: Uncategorised

Affiliate Program 16/07/2018

Posted on by Chris Quinney

Monday
Main Class

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Go hard and hang on!

After class add on, conditioning focus:

30 Minute Ski Erg@40 SPM

If you know your 2km Ski time then you should aim for a split of 20s above this pace. e.g. if your 2km ski is 8:30 (2:07.5/500m average) then the pace to hold would be 2:27.5/500m for the 30mins

Tuesday

Main Class

A. Strength

E3MOM 3×20 Bench Press@50%

 

B. Conditioning

C. Work up to a heavy:
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

D. EMOM 5@75% of C
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

Conditioning

E. For Time:
3 Rounds
800m Run
20 Pull Up
20 T2B
Score = Time

Wednesday
Main Class

 Strength

E3MOM 5×5 Strict Press@75%

Conditioning

For Time:
3 Rounds
12 Deadlifts@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time 

 

After class add on, conditioning focus:

3 Rounds
400m Run in Weighted Vest
60 Seconds rest between sets

Goal is to maintain consistent pace per effort (within 10s for all 3 efforts)

Thursday

Main Class

Treat this as activity recovery if this is your fourth day off training, if not go HARD, burpee FAST!

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Air Squats
26 Synchronised Burpees
800m Row
26 Synchronised Air Squats
13 Synchronised Burpees
Score = Time

Friday

Before class add on, strength focus:

Strength

A. E3MOM 5×5 Front Squat@70/80%

Main Class

Weightlifting

B. E2MOM 5×3 Hang Squat Clean@75%

C. E3MOM 3×10 Hang Power Clean@70/80% of 1RM HPC

Conditioning

For Time:
21-15-9
HSPU
Burpee
Score = Time 

Go hard and hang on!

 

Saturday

Main Class

Strength

10 Minutes to Build to a 3 Rep Max (from floor) Thruster

Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell

Conditioning

EMOM 30

1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row

After class add on, conditioning focus:

For Time
10 Burpee Bar Muscle Ups
20 Thrusters@60/40kg
30m HS Walk 20 Thrusters@60/40kg
10 Burpee Bar Muscle Ups
Score = Time

 

Conditioning

TUESDAY

For Time:
75 Wallballs@9/6kg
50 Burpees
25 Box Jumps@24/20″
Score = Time 

 

WEDNESDAY/THURSDAY

EMOM 32
1 – 12/10 Calorie Assault Bike
2 – 12/10 Calorie Ski Erg
3 – 12/10 Calorie Row
4 – 12 Down Ups

 

FRIDAY

For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet Squats@32/24kg
Score = Time 

 

Affiliate Program 26/03/2018

Posted on by Chris Quinney

Monday

Strength

E3MOM 5×5 Back Squat@80%

Conditioning

AMRAP 8
30 DB [email protected]/15kg
30 Pull Ups
30 DB Hang [email protected]/15kg
30 T2B
In Remaining Time as an AMRAP
5 DB [email protected]/15kg
5 Pull Ups
5 DB [email protected]/15kg
5 T2B
Score = Total Reps

Tuesday

Clean Warm Up

2 Rounds
Empty Bar
5 – Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

2 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Power Jerk

2 Rounds
Empty Bar
5 – Power Clean and Strict Press
5 – Power Clean and Push Press
5 – Power Clean and Push Jerk
(Rest 1 minute between rounds)

Start building up to your percentage

Weightlifting

E2MOM 6X5 TNG Power Clean & Push Jerk@70/80%
(Clean & Jerk x5 not 5x Clean then 5x Jerk)

Conditioning

For Time:
3 Rounds
20/15 Calorie Ski Erg
20 Heavy Wallballs@14/9kg
20 [email protected]/30kg

Rest 10 Minutes

For Time:
3 Rounds
20/15 Calorie Assault Bike
20 Over Box Burpees@24/20″
20 Hang Power [email protected]/30kg

Wednesday

Snatch Warm Up

3 Rounds
Empty Bar
OHS
5 – Slow Down, Fast Up
5 – Slow Down, 2 second pause at the bottom, Fast Up
5 – Slow Down, half way up back down to the bottom, Fast Up
(Rest 30 seconds between rounds)

3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Snatch
(Rest 1 minute between rounds)

Conditioning

For Time:
Run 400m
10 Snatches@70/50kg
Run 400m
8 Snatches@70/50kg
Run 400m
6 Snatches@70/50kg
Run 400m
4 Snatches@70/50kg
Run 400m
2 Snatches@70/50kg
Score = Time

Rest 10 Minutes

3 Rounds
Row 600m
20 Over Erg Burpees

Thursday

E2MOM 5×5 Strict Press@80/85%
(Rest 2 minutes between sets)

Skill

Ring Muscle Ups

Gold – 30 Burpee Ring Muscle Ups
Silver – 30 Burpee Pull Ups
Bronze – 30 Burpee Jumping Pull Ups

Friday

Weightlifting

E2MOM 6X2 Clean & Jerk@80/90%

Conditioning

In Pairs
30-20-10-10-20-30
Calorie Assault Bike
HSPUs

Saturday

Conditioning

For Time:
10-9-8-7-6-5-4-3-2-1
STOH@60/40kg
Over Bar Burpee

Rest 10 Minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat@60/40kg
Pull Ups

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs
AMRAP 15
5-10-15-20…….
Calorie Assault Bike
Down Ups

Running clock into

AMRAP 15
10-20-30-40…….
Calorie Row
Wallballs@9/6kg
Score = Reps

 

WEDNESDAY/THURSDAY:

For Time:
5 Rounds
25/20 Calorie Row
25 Wallballs@9/6kg
25 Slamballs@30/20lbs
Score = Time 

The Open Workout 18.3 at CrossFit Colchester

Posted on by CrossFit Colchester

We’ve had two cracking weeks of The Open at CrossFit Colchester, but now it’s week three of five, and the excitement at our gym can be felt all the way through Colchester!

The Open means different things to different people, and that was really apparent this week with both the RX and Scaled workouts proving tough – only 2 people finished the RX in the whole world!

What is 18.3?

18.3 has a time cap of 14 minutes to complete 2 rounds of:

  • 100 double-unders
  • 20 overhead squats (52 kg for men, 36 kg for women)
  • 100 double-unders
  • 12 ring muscle-ups
  • 100 double-unders
  • 20 dumbbell snatches (22.5 kg for men, 15 kg for women)
  • 100 double-unders
  • 12 bar muscle-ups

 

Double Unders

A “standard double under” is when the rope passes completely under the person’s feet twice for each jump.

Those performing the scaled option substitute for single unders.

Overhead Squat

From the floor, the bar must be lifted overhead, into a locked out position. At the bottom of the squat, the hip crease must be below the top of the knee, and at the top, the hips, knees and arms must be fully extended to complete the rep. A squat snatch is permitted to start the movement so long as the squat breaks parallel.

Ring Muscle Up

The movement begins with hanging from the rings, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes through the rings (the heels must not rise above the height of the rings in the kip), pulling themselves up and through. At the top of the rings, the elbows must be in full lockout.

Those performing the scaled option substitute for chin over bar pull ups.

Dumbbell Snatch

Starting with the dumbbell positioned flat, with both heads on the floor, the dumbbell is lifted overhead in one motion (muscle snatch, power snatch, squat snatch or split-style snatch are all permitted). The arms, hips and knees must be in full lock out at the top of the rep, with the barbell over the middle of the body. Each rep alternates between arms, swapping below the top of the athlete’s head. The non-lifting arm has no contact with the body during the rep.

Bar Muscle Ups

The movement begins with a pass through or hang below the bar, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes the bar (the heels must not rise above the height of the bar in the kip), pulling themselves up, through some portion of a dip-to-lockout. At the top, the elbows must be fully locked above the bar with the shoulders over or in front of the bar.

Those performing the scaled option substitute for chin over bar pull ups.

How did CrossFit Colchester get on with 18.3?

Wow. This was a tough-y. A “separator” indeed. The rig work was tricky, and with many of our scaled athletes approaching pull-ups with trepidation, and double-unders are a make-or-break movement in a workout for so many people. 18.3 was a mental battle as well as a physical one.

The atmosphere at the gym was electric with lots of encouragement and celebrations being had. Getting your first pull-up feels amazing, but getting your first pull-up in The Open is even better.

Affiliate Program 19/03/2017

Posted on by Chris Quinney

Monday

Strength:

Super Set:

5×5  Weighted Pull Ups

5×5 Strict DB Shoulder Press

(Rest 30/90 seconds between sets)

 

Conditioning:

For Time:

30 DB C&[email protected]/15kg

30 Pull Ups

20 DB [email protected]/15kg

30 HSPU’s

10 DB [email protected]/15kg

30 T2B

Score = Time

Tuesday

Warm Up:

2 Rounds

Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up

(Rest 30 seconds between rounds)

3 Rounds

Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans

(Rest 30 seconds between rounds)

 

Weightlifting:

32 EMOM

1 – 8 Power Clean

2 – 12 Front Squat

3 – 8 Push Jerk

4 – Rest

Wednesday

Skill:

Bar Muscle Up

AMRAP 12

40 Double Unders

20 Calorie Row

10 Ring Muscle Ups

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

40 Double Unders

20 Calorie Row

10 Bar Muscle Ups

Score = Reps

Thursday

5X2 Bench Press@80/85%

(Rest 2 minutes between sets)

 

In Pairs

8 Rounds

Run 400m (together)

20 Over Box Burpees

20 KB Swings@32/24kg

20 Wallballs@9/6kg

Friday

“18.5”

Saturday

Skill:

Pistol

 

AMRAP 8

2,4,6,8,10,12………

Power Snatch@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 10 minutes

 

AMRAP 8

2,4,6,8,10,12………

DB Push [email protected]/15kg

Pistols  (Both Legs = 1 Rep)

Score = Reps

CONDITIONING CLASSES

MONDAY/TUESDAY

In Pairs Complete The Following ‘You Go I Go’ on each:

15 Rounds Each

ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

 

WEDNESDAY/THURSDAY

EMOM 30

1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

 

FRIDAY

AMRAP 30

In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders

*Once you complete the 20’s you go back to the 5’s

When CFC took on The Open Workout 18.2

Posted on by CrossFit Colchester

As The Open rolls on, week two of five arrives, and the hundreds of thousands of people who have signed up eagerly awaited the announcement of the second workout. It’s a two-parter. And it’s sweaty. And it’s heavy.

Last week, we described what The Open actually is, and how the members of our gym came together to tackle that first workout, 18.1, splitting between Rx and Scaled workouts. After such a fantastic start, it’s little wonder that we’ve all been so excited for 18.2.

What’s 18.2, then?

“18.2 is going to burn.” —Dave Castro, Director of the CrossFit Games.

18.2 is a two part workout with a 12 minute time cap.

Part One (18.2)

  • 1 Dumbbell Squat, 1 Bar Facing Burpee
  • 2 Dumbbell Squats, 2 Bar Facing Burpees
  • 3 Dumbbell Squats, 3 Bar Facing Burpees
  • 4 Dumbbell Squats, 4 Bar Facing Burpees
  • Ladder up to 10 reps of each

One dumbbell in each hand, 22.5 kg for men, 15 kg for women

Part Two (18.2a)

  • Use remaining time to establish a 1 rep max Clean

Dumbbell Squat

Starting with dumbbells at the shoulder in full extension, athletes must move into the bottom of their squat, ensuring the hip crease passes below the knee line. The rep is complete when standing at full extension.

Scaled athletes all performed this movement, but men used 15kg dumbbells and women used 10kg dumbbells

Bar Facing Burpees

Facing the bar, athletes jump both feet back so they are lying down, chest and thighs touching the ground. They then jump up  over the barbell from both feet, landing on both feet. The rep is completed when the athlete lands. The next rep must re-face the barbell.

Scaled athletes are permitted to single-legged jumping or stepping over the bar.

Clean

The athlete must take the bar from the ground (hang cleans are not permitted). Power cleans, squat cleans and split cleans are permitted. The rep is complete when trhe athelte stands, knees full extended with the barbell resting on the shoulders in front-rack, elbows in front of the bar.

18.2 at CrossFit Colchester

It was PB-city at CrossFit Colchester, with many people managing to make lifts they’d never made before… despite aaallllll those squats and burpees. For some of our athletes, it was a victory to get to the end of Part One in the time cap, for others it was a battle to attempt several cleans at the end. another fantastic Open weekend at the box – bring on 18.3!

 

 

Affiliate Program 12/03/2018

Posted on by Chris Quinney

Monday

For Time:

3 Rounds

30 Alt DB [email protected]/15kg

20 Over DB Burpee

10 DB [email protected]/15kg

Score = Time

 

Rest 10 minutes

 

For Time:

3 Rounds

20 HSPUs

15 Hang Power Clean@60/40kg

10 STOH@60/40kg

Score = Time

Tuesday

10 EMOM

5 Power Clean@60/70%

 

AMRAP 20

15 Down Ups

15 Russian Swings32/24kg

50 Double Unders

15 Calorie Row

15 Wallballs@9/6kg

Score = Reps

Wednesday

6X3 Bench Press@80/90%

(Rest 2 minutes between sets)

 

For Time:

50-40-30-20-10

DB Hang Clean and Jerk (Alt every 5 reps)

Pull-Ups

30-25-20-15-10

Score = Time

Thursday

5X5 Deadlift@70/80%

(Rest 2 minutes between sets)

 

AMRAP 14

30-20-10

Alt KB Snatch@24/16kg

Over Box Jumps@24/20″

Heavy Wallballs@30/20lbs

Score = Reps

Friday

“18.4”

Saturday

For Time:

10-9-8-7-6-5-4-3-2-1

STOH@60/40kg

T2B

12-12-12-12-12-12-12-12-12

Score = Time

 

Rest 10 minutes

 

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean@60/40kg

Over Bar Burpee

6-6-6-6-6-6-6-6-6-6

Score = Time

 

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:

20min AMRAP

5-10-15-20

Calorie Assault Bike

*Running clock into

20min AMRAP

10-20-30

Calorie Row

Score = For Calories

 

 

WEDNESDAY/THURSDAY:

30mins of:

1min = Assault Bike for calories

2min = Down Ups

3min = Plank

4min = 15 Wallballs 9/6

5min = REST

 

 

FRIDAY:

In pairs break up as you choose:

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 60/40

10 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 60/40

20 Cal Ski Erg

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 60/40

30 Cal Ski Erg

60 Burpees

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 70/50

30 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 70/50

20 Cal Ski Erg

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 70/50

10 Cal Ski Erg

Score = For Time

 

Affiliate Program 06/11/2017

Posted on by Chris Quinney

Monday

AMRAP 12

30-20-10

Alt DB [email protected]/15kg

T2B

Alt DB Overhead Step Out [email protected]/15kg

Double-unders

 

Rest 8minutes

 

In Pairs

For Time:

10 Rounds in Total

Partner 1 Rows 250/200m

Partner 2 Runs 5x20m Shuttles

Score = Time

Tuesday

Work up to a heavy 1RM Front Squat:

 

5X3 Clean@80/90% of 1RM Clean (Not TNG)

(Rest 2minutes between sets)

 

Extra Credit:

5X5 Clean Grip Deadlift@100% of 1RM Clean

(Rest 2minutes between sets)

Wednesday

For Time:

30 Hang Power Clean & STOH@60/40kg

50 Burpees

30 Back Squat@60/40kg

50 Pull-ups

Score = Time

 

Extra Credit:

1:1

Run 5x400m

Thursday

Skill: Ring Muscle-up

 

10 EMOM

Ring Muscle-up

Pick a rep range you can consitanly hit EMOM, work on efficiency of the movement!

 

6×3 Bench Press@80%

(Rest 2minutes between sets)

 

10-1 For Quality

Strict [email protected]/30kg

Chin-up

Deficit Press-up

Strict T2B

Friday

For Time:

30-20-10

Calorie Ski-Erg

Wallballs@9/6kg

 

Rest 8minutes

 

30-20-10

Calorie Row

Over Erg Burpee

 

Rest 8minutes

 

30-20-10

Calorie Assault Bike

Slamballs@35/20lbs

Saturday

Skill: Bar Muscle-up 

 

For Time:

9-6-3

Snatch@60/40kg

Pull-up

9-6-3

Snatch@60/40kg

C2B Pull-up

9-6-3

Snatch@60/40kg

Bar Muscle-up

Score = Time

 

Affiliate Program 30/10/2017

Posted on by Chris Quinney

Monday

For Time:

50 Calorie Row

40 STOH@60/40kg

30 T2B

20 Over Box Burpee

10 Ring Muscle-ups

Score = Time

Tuesday

Work up to a heavy 1RM Back Squat:

 

5X3 Hang Snatch@80/90% of 1RM Snatch

(Rest 2minutes between sets)

 

5X5 Snatch Grip Deadlift@100% of 1RM Snatch

(Rest 2minutes between sets)

Wednesday

8 AMRAP

6 Strict HSPUs

12 Pistols

14 Pull-ups

Score = Reps

 

Rest 6minutes

 

6 AMRAP

 

2,4,6,8,10,12………

GTOH@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 4minutes

 

4 AMRAP

75 Wallballs@9/6kg

ME Double-unders

Score = Double-unders

Thursday

Work up to a heavy 1RM Bench Press:

 

Super Set:

A.1 5X6 Bench Press@75%

A.2 5X6 Weighted Strict Pull-up

(Rest 30/90seconds between sets)

 

Super Set:

A.1 5X8 DB Hammer Curl

A.2 5X15 Banded Tricep Push-down

(Rest 30/90seconds between sets)

 

Extra Credit:

2 Rounds

40 Sit-ups

20 Russian twists with a plate

10 Hanging Leg Raises

Friday

A.

AMRAP 4

21-15-9

Power Clean@50/35kg

Pull-up

 

Rest 4minutes

 

B.

AMRAP 6 

15-12-9

Power Clean@60/40kg

C2B Pull-up

Score = Total Reps from A and B

 

Rest 6minutes

 

C.

For Time:

9-6-3

Power Clean@70/50kg

Bar Muscle-up

Score = Time8i

Saturday

For Time and Weight lifted:

In pairs

Row 2k

60 Power Snatch@pick a set weight

Row 2k

Score = Part A Overall Time 

Score = Part B Weight Lifted  

Affiliate Program 23/10/2017

Posted on by Chris Quinney

Monday

For Time:

5 Rounds

20 Alt DB [email protected]/15kg

15 Wallballs@9/6kg

10 C2B Pull-Ups

Score = Time

Tuesday

20 Minutes to work up to a weightlifting total:

Snatch

Clean & Jerk

 

5X5 Behind Neck Snatch Grip Push Press

(Rest 2minutes between sets)

 

Extra Credit:

5X4 Back Squat@80%

(Rest 2minutes between sets)

Wednesday

8 AMRAP

10 Power [email protected]/30kg

30 Double-Unders

Score = Reps

 

Rest 6minutes

 

6 AMRAP

20/15 Calorie Row

10 Over Box Burpee@24/20″

Score = Reps

 

Rest 4minutes

 

4 AMRAP

6 T2B

12 Press-Ups

Thursday

Skill: Bar Muscle-up

 

5 AMRAP of Bar Muscle-ups or the progression your coach deems best for you!

 

A.1 5X8 Bench Press@70%

A.2 5X8 Strict Pull-up

(Rest 90/30seconds)

 

4 Rounds

Hollow Hold 45seconds

15seconds rest

Superman Hold 45seconds

Friday

For Time:

10-1

C&J@50/35kg

T2B

Score = Time

 

Rest 10minutes 

 

For Time:

10-1

Hang Power Clean@50/35kg

HSPU

Score = Time

 

Rest 10minutes 

 

For Time:

10-1

Front Squat@50/35kg

Pull-up

Score = Time

Saturday

For Time:

Row 500m

15 Burpees

30 KB Swings@24/16kg

15 Burpees

Row 500m

Score = Time

 

Rest 10minutes

 

For Time:

Run 400m

15 Burpees

100 Double-unders

15 Burpees

Run 400m

Score = Time

Affiliate Program 16/10/2017

Posted on by Chris Quinney

Monday

8 AMRAP

500m Row

12 Burpees

12 KB Snatch@24/16kg

Score = Reps

 

(Rest 5minutes)

 

8 AMRAP

50 Double-Unders

12 Over Box Jumps@24/20″

12 Wallballs@9/6kg

Score = Reps

Tuesday

European Championships

“17.3”

Wednesday

For Time:

21-15-9

Pistols

T2B

Score = Time

 

Rest 10minutes

 

For Time:

21-15-9

HSPU’s

Box Jumps@24/20″

Score = Time

Thursday

A.1 5X8 Bench Press@80/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

 

For Quality:

5 Rounds

12 Press Ups

8 Pull Ups

6 Strict  T2B

2 Wall Walks

Friday

For Time:

2 Rounds

Row 250/200m

24 KB Swings@24/16kg

12 Burpees

Row 250/200m

 

Rest 10minutes

 

For Time:

2 Rounds

15/12 Calorie Assault Bike

15 KB Push Press@24/16kg

15 Slamballs@35/20lbs

Saturday

20 Minutes to work up to a Heavy Clean

 

For Time:

70 Power Cleans@70/50kg

Starting with and every 2minutes complete 10 Front Squats@70/50kg

NO! You can’t count the first clean of the first set of front squats but you can thereafter!

 

After Class Extra:

5X5 Clean Grip Deadlift@100% OF A.1

(Rest 2minutes between sets)

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