CrossFit Colchester Affiliate Program 28/01/2019

Week 4

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×2 Push Press@90/95%

B. Conditioning

For Time:
30-20-10
STOH@50/35kg
Pull Ups
Score = Time

Tuesday

A. Strength

E4MOM 4×10 Back Squat@75%

B. Conditioning

AMRAP 24
In Pairs 
5-10-15
Calorie Row
Over Erg Burpees
Wallballs@9/6kg
Score = Reps

Coaches Notes:
P1 completes 5 Calorie Row
P2 completes 5 Calorie Row
P1 completes 5 Burpess
P2 completes 5 Burpess
P1 completes 5 Wallballs
P2 completes 5 Wallballs
When both have completed the 15’s go back to 5’s

Wednesday

A. Strength

E3MOM 6×4 Strict Press@80/85%

B. Conditioning

For Time:
12-9-6-3
Devils Press@22.5/15kg
Burpee Bar Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 4×10 Front Squat@75%

B. Conditioning

For Time:
5 Rounds
5 Deadlift@140/90kg
10 HSPU’s
15 T2B
Score = Time

Friday

Castle Games Qualifier 2

Saturday

Conditioning

For Time:
In Pairs
200 Pull Ups
200 Press Ups
200 Sit Ups
200 Air Squats
Score = Time

Sunday

A. Strength

E3MOM 6×2 Deadlift@85/90%

B. Conditioning

Some heavy pulls and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
Buy In: 50 Down Ups
Run 200m
10 Right Arm DB Thrusters@15/10kg
10 Left Arm DB Thrusters@15/10kg
Buy Out: 50 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

FRIDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps