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

Clean Front Squat Jerk + Strength Work or 10min Mash Up

Friday, 15 December 2017

Clean + Front Squat + Split Jerk

  • A) 15mins to complete: 
  • - 4sets of 2x 1+1+1 (doubles) @ 60-80% 
  • *Drop & reset between. 
  •  
  • B) 12mins to complete: 
  • - 5sets of 1+1+1 (singles) @ 80-90%

Strength Bias

  • 1. Clean Pulls
  • - 4x5 @ 90% +
  •  
  • 2. *After Class Extras*
  • 3 sets - Rest 1:30 between:
  • - 8 Strict Press 
  • - 20-30s Chin Over Bar Hold

WOD Option

  • 10min Clock
  •  
  • 30 Over Bar Burpees 
  •  
  • Then... 
  •  
  • 3 Rounds: 
  • - 10 Shoulder to Overhead (50/35kg)
  • - 10 T2B 
  •  
  • Then...
  • 30 Over Bar Burpees 
  •  
  • Then...
  •  
  • Max Rounds in remaining time:
  • - 10 Front Rack Reverse Lunge 
  • - 10 Press ups (advanced: 10 Clapping Press ups) 

Our Box

CrossfitCM2