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Monday:

‘KarinaFit’ (Karina’s Leaving WOD!) 😅

14 AMRAP
40 X DUs
30 X Wallballs @9/6kg
20 X KB Snatches @24/16kgs
10 X Ring Dips

Rest 10 Minutes

14 AMRAP
10 X Box Jumps @30/24″
20 X KB Swings @24/16kgs
30 X Sit Ups / V-Ups / GHD

Tuesday:

Establish a Heavy for the Day 3 x Power Clean / Work on Power Clean Technique

Power Clean Cycling Technique

‘Elizabeth’

21-15-9
Clean @62.5/42.5kgs
Ring Dips

After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 minutes

Wednesday:

Strict Press 4 X 10 @60%
Rest 2 Minutes

Bench Press 4 X 8 @70%
Rest 2 Minutes

50 Strict Pull-Ups
Every time you break 20/15 Press ups

100 Sit Ups / GHD

Thursday:

30 EMOM
1 – 15 X Calorie Row
2 – 15 X Pull-ups / Ring Rows
3 – 15 X Burpees
4 – 15 X Toes to Bar
5 – 15 X Wallballs 9/6kg
6 – 15 X HSPUs / HSPU Progressions

Friday:

Work up to a Heavy Snatch + Hang Snatch

20 EMOM @80%⬆️
Snatch + 2 X Hang Snatch

After Class Extra:
4 X 8 Back Squat @70%

Saturday:

In Pairs

14 AMRAP
60 X Calorie Row
50 X T2B
40 X Wallballs @9/6kg
30 X Power Clean @60/40kg
20 X Muscle Ups / C2B / Pull-Ups

Rest 10 minutes

5 Rounds
20 X KB snatch @24/16kg
20 X Synchronised Burpees

Gymnastics:

Muscle Ups!

Sunday:

The Gym will be closed for Sunday only as Team Spitfire and an army of supporters will be at the Battle of the Beasts in Colchester!!! This is the perfect opportunity to come and see a first class CrossFit competition and get inspired from some of the UKs and Europes finest athletes. There are a number of athletes from across the region including CrossFit Colchester and CrossFit Iceni that have worked really hard to qualify, so please come and show your support!

https://www.eventbrite.co.uk/e/battle-of-the-beasts-2016-tickets-22178549639