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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Back Squat + EMOM Beasting

Monday, 9 October 2017

Back Squat

  • - 5x5
  •  
  • * Add 2.5kg from last week - keep weight same for all working sets.

20min EMOM

  • Rotate A, B, C, D x 5rounds:
  • A) 20/16 Wall Balls (9/6kg)
  • B) 60 Double Unders 
  • C) 20 KB Walking Lunges (20/16kg)
  • D) 8 Burpee Box Jumps (24/20")

Weightlifting (6 & 8pm)

  • "Snatch Focus"
  •  
  • 1. Muscle Snatch 
  • - 12mins to Establish a Technical 3RM
  •  
  • 2. Power Snatch (drop & go)
  • A) 12mins to Establish a Technical 2RM (build from MS weight)
  • B) 6mins to complete:
  • - 3x3 @ 75% - Pause 1s below knee, above knee & in receiving position. 
  •  
  • 3. Snatch Push Press + OHS (from rack)
  • - 17mins to Establish a Technical Max in 2+3 

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