CrossFit Colchester Affiliate Program 14/01/2019

Week 2

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 6×4 Push [email protected]/85%

B. Conditioning

For Time:
21-18-15-12-9-6-3
DB Push [email protected]/15kg
Pull Ups
Score = Time

Tuesday

A. Strength

E4MOM 3×15 Back [email protected]%

B. Conditioning

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

Wednesday

A. Strength

E3MOM 5×5 Strict [email protected]%

B. Conditioning

AMRAP 20
80 Wallballs
40 Alt DB [email protected]/15kg
20 T2B
10 [email protected]/80kg
Score = Reps

Thursday

A. Strength

E3MOM 4×8 Bench [email protected]%

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 [email protected]%

B. Conditioning

For Time:
30-20-10
Power [email protected]/25kg
[email protected]/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 [email protected]/50kg
10 Burpees Over Bar
10 Power [email protected]/50kg
10 T2B
200m Run
Score = Time

Sunday

A. Strength

E3MOM 5×4 [email protected]/85%

B. Conditioning

Some heavy carries and lunges with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
21-18-15-12-9-6-3
DB [email protected]/15kg
400m Run after each set
Score = Time

WEDNESDAY/THURSDAY

AMRAP 24
30 [email protected]/6kg
30 Double Unders
30 Down Ups
30 DB Push [email protected]/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

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