CrossFit Colchester Affiliate Program 14/01/2019

Week 2

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 6×4 Push Press@80/85%

B. Conditioning

For Time:
21-18-15-12-9-6-3
DB Push Press@22.5/15kg
Pull Ups
Score = Time

Tuesday

A. Strength

E4MOM 3×15 Back Squat@60%

B. Conditioning

For Time:
In Pairs
2 Rounds
2000m Row
100 Over Erg Burpees
Score = Time

Wednesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

AMRAP 20
80 Wallballs
40 Alt DB Snatch@22.5/15kg
20 T2B
10 Deadlifts@120/80kg
Score = Reps

Thursday

A. Strength

E3MOM 4×8 Bench Press@70%

B. Conditioning

For Time:
5 Rounds
10 Strict Pull Ups
20 Sit Ups
10 Strict HSPUs
20 Press Ups
Score = Time

Friday

A. Strength

E4MOM 3×15 Front Squat@60%

B. Conditioning

For Time:
30-20-10
Power Snatch@35/25kg
OHS@35/25kg
50 Double Unders after each set, so 30-30-50, 20-20-50, 10-10-50
Score = Time

Saturday

Conditioning

For Time:
In Pairs
10 Rounds
10 Thrusters@70/50kg
10 Burpees Over Bar
10 Power Clean@70/50kg
10 T2B
200m Run
Score = Time

Sunday

A. Strength

E3MOM 5×4 Deadlift@80/85%

B. Conditioning

Some heavy carries and lunges with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
21-18-15-12-9-6-3
DB Thrusters@22.5/15kg
400m Run after each set
Score = Time

WEDNESDAY/THURSDAY

AMRAP 24
30 Wallballs@9/6kg
30 Double Unders
30 Down Ups
30 DB Push Press@22.5/15kg
30 Sit Ups
Score = Reps

FRIDAY

For Time:
3 Rounds
In Pairs
P1 1 Min ME 10m Shuttle runs
P2 1 Min ME Air Squats
P2 1 Min ME 10m Shuttle runs
P1 1 Min ME Air Squats
P1 1 Min ME 10m Shuttle runs
P2 1 Min ME Alt Lunge
P2 1 Min ME 10m Shuttle runs
P1 1 Min ME Alt Lunge
Score = Time