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.

Book your Free Trial

Get Started

WOD

Book

32min EMOM + 6&8pm Weightlifting

Monday, 26 June 2017

32min EMOM (All Classes)

  • Rotate A, B, C, D x 8rounds.
  •  
  • A) 5 Pause Back Squat (3s in bottom position)
  • B) 8-15 C2B Pull ups 
  • C) 1 Round of Dumbbell DT (12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)
  • D) REST 
  •  
  • * RX for Dumbbells = 22.5/15kg

Weightlifting (6 & 8pm)

  • 1. Power Clean + Push Jerk
  • A. 15mins to Max in 1+1
  • B. 5min AMRAP for Quality @ 70% - Pause 3sec in receiving positions every rep!
  •  
  • 2. Thruster EMOM:
  • 15min Clock - 
  • Minute 1-5 = 7reps (light)
  • Minute 6-10 = 5reps (moderate)
  • Minute 11-15 = 3reps (heavy)

Our Box

CrossfitCM2