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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30min Partner AMRAP + Evening Snatch

Wednesday, 13 December 2017

Conditioning (All Classes)

  • 30min Partner AMRAP:
  • 100 Double Unders (each)
  • 80 Box Jumps (24/20")
  • 60 KB Swings (24/16kg)
  • 40 Pull ups 
  • 800m Row 
  • 80 Wall Balls (9/6kg)
  • 60 KB Snatch (24/16kg)
  • 40 Push ups 
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  • *Double under reps are each, everything else - split however you wish 

Weightlifting (5,6,7,8pm)

  • 1.  Power Snatch + Deep Power Snatch + Snatch 
  • 10mins on: 
  • - 2x 1+1+1 - Light-Moderate Weight ( < 60% )
  •  
  • 2. Snatch
  • 25mins to complete 2x Rounds of:
  • - 1x4
  • - 1x3
  • - 3x2
  •  
  • * You choose the weights. If you are feeling good, increase weight on 2nd round. Rest up to 2:00 between sets. 
  •  
  • 3. Low Hang Snatch Deadlift 
  • 12mins to complete:
  • - 5x8
  •  
  • * Pause 1s below knee and at the hip EVERY rep. Aim to use you heaviest weight for Part 2 or more. 

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