CrossFit Colchester Affiliate Program 21/01/2019

Week 3

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×3 Push Press@85/90%

B. Conditioning

For Time:
30-20-10
KB Push Press Right Arm@24/16kg
KB OH Lunge Right Leg with KB in Left Arm@24/16kg
KB Push Press Left Arm@24/16kg
KB OH Lunge Left Leg with KB in Right Arm@24/16kg
KB Goblet Squat@24/16kg
Score = Time

Tuesday

A. Strength

E3MOM 4×12 Back Squat@70%

B. Conditioning

AMRAP 8
2,4,6,8,10,12…….
Power Clean@50/35kg
Hang Power Clean@50/35kg
STOH@50/35kg
Burpee Over Bar
Score = Reps 

Wednesday

A. Strength

E3MOM 4×6 Strict Pull Up (add weight if possible)

B. Conditioning

For Time:
In Pairs
5 Rounds
500m Row
40 Wallballs@9/6kg
30 Russian KB Swings@32/24kg
20 Press Ups
10 Bar Muscle Ups
Score = Time

Thursday

A. Strength

E3MOM 4×6 Push Press@75/80%

B. Conditioning

For Time:
10 Rounds
3 Squat Snatch@50/35kg
6 T2B
Score = Time

Friday

Castle Games Qualifier 1

Saturday

Conditioning

For Time:
In Pairs
3 Rounds
30 STOH@70/50kg
30 Pull Ups
3 Rounds
20 Hang Squat Clean@80/60kg
20 Strict HSPUs
3 Rounds
10 Clusters@90/70kg
10 BMUs
Score = Time

Sunday

A. Strength

E3MOM 6×3 Deadlift@80/85%

B. Conditioning

For Time:
3 Rounds
400m Run
21 KB Swings@24/16kg
15 Burpees
9 Devils Press@22.5/15kg
Score = Time

Conditioning


MONDAY/TUESDAY

For Time:
50-40-30-20-10
Wallballs@9/6kg
Down Ups
Score = Time


WEDNESDAY/THURSDAY

For Time:
In Pairs
2000m Row
100 Synchronised Air Squat
1500m Row
75 Synchronised Air Squat
1000m Row
50 Synchronised Air Squat
500m Row
25 Synchronised Air Squat
Score = Time

FRIDAY

Bleep Test 15m

+

3 Rounds
10 Strict T2B
30 Sit Ups