AMRAP 6
3 BMU
6 Hang Squat Cleans @50/35kg
24 Double Unders
For Time
50 Calorie Ski Erg
50 Synchro Alt DB Hang Snatch
50 TTB
50 Thrusters @ 60kg/40kg
1Minute - P1 > Unbroken set of max Pull ups
1 Minute Transition
AMRAP5
30-20-10
Deadlift @ 120kg/80kg
Burpee Box Jump Over @ 20”
1 Minute Transition
1 Minute - P2 > Unbroken set of Pull Ups
EMOM 10
10 Wall Balls + Max Effort Burpee Box Jump Over @20"
Straight into ME BikeErg Cals For Time until the 15 minute mark
Athletes may start the BikeErg as soon as the 100 Burpee Box Jump Over has been completed.
(All teams move onto the BikeErg at 10 minutes)
Score 1: Time to complete 100 burpees (1 sec penalty for every burpee not complete e.g. 10:10)
Score 2: Cals Achieved on the bike
AMRAP 7
1 Round of “DT” for max weight in your pair.
In the remaining time Power Output “DT”
Score 1: Weight used for max complex.
Score 2: Weight x reps for the remainder of the AMRAP
AMRAP 6
For Time:
Part A
30 Cal Ski
30 DB STOH
20 Cal Ski
20 DB Thruster
10 Cal Ski
10 DB Cluster
In the remaining time:
Part B
ME Calorie Ski
ME Sit Ups
Score 1: Time.
Score 2: Reps.
For Time
P1 > 100/80 Cal Bike Erg
P2 > 90/70 Cal Row
P3 > 80/60 Cal Ski Erg
E90s inc 0:00
2,4,6,8,8,6,4,2
Synchro Single Arm DB Thruster each arm.
Time Cap: 12 minutes
For Time
Buy in: 20 Burpee Broad Jumps
2 Rounds
20 DB Hang Snatch
20 DB OH Lunge
20 DB Back Squat
Buy Out: 20 Burpee Broad Jumps
Time Cap 15 Minutes
AMRAP9
Part A
1 Athlete at a time.
P1 > 500m Row
P2 > 500m Ski Erg
P3 > 1,000m Bike Erg
Whilst
Part B
2 athletes but 1 lifting at a time.
Max effort Hang Clean to Overhead
For Time
100 Thrusters @ 30kg/20kg
Everytime you break you must complete 250m on the air bike before retuning to the bar
Time Cap: 8 Minutes
Within an 8 minute running clock:
Complete 2 Rounds of:
20/15 Calorie Ski
20 Synchro Hang Snatch
Then 2 rounds of:
15 DB Facing Burpees
15 Synchro Ab Mat Sit Ups
(Time cap: 6 Minutes)
In the remaining time Max Effort GTOH
Score 1: Time to complete the 4 rounds
Score 2: Power Output of GTOH
For time
1,000m Row
AMRAP 6
Hang Power Clean @ 40kg/25kg
Front Rack Lunge @ 40kg/25kg
2,4,6 - 50 Single Skips
8, 10, 12 - 50 Single Skips
14, 16, 18 - 50 Single Skips
For any booking, sponsorship or partnership enquiries please contact us at info@crossfitcolchestereventscouk or via the form below
Address
CrossFit Colchester
39 Heckworth Close
Colchester
CO49TB
Get in touch below
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