Chelmsford's first official Crossfit Gym

Whether you are a professional athlete or a fitness novice we will scale the workouts to maximize your progress. You'll receive on-going instruction and motivation from our top quality coaches in every session.

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WOD

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Power Clean Push Jerk + Strength bias OR 3 Rounds For Time

Friday, 30 September 2016

Power Clean + Push Jerk

  • Establish a daily max in Triples (Drop&Go)

Strength Bias - Weightlifting Accessory Work

  • 1. Slow Clean Pulls (3sec to thigh)
  • - 3x5reps @ 100% of daily max for PC+PJ
  • 2. Empty Bar Front Rack Sotts Press 
  • - 5x5 
  • *If you are able to demonstrate a solid lockout overhead then aim to edge lower into the squat each set. 

WOD Option

  • 3 Rounds For Time:
  • 15 Power Cleans (50/35kg)
  • 30 Wall Balls 
  • 75 Double Unders 
  • *For the Power Cleans, choose a weight that you can do at least the 1st round unbroken

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