CrossFit Colchester Affiliate Program 18/02/2019

Monday

Conditioning

For Time:
In Pairs
21-15-9
Calorie Row
STOH@42.5/30kg

21-15-9
Calorie Row
Burpees Over Bar

21-15-9
Calorie Row
STOH@42.5/30kg
Score = Time

Tuesday

A. Strength

E3MOM 5×4 Back Squat@85%

B. Conditioning

AMRAP 20
200m Run
18 Wallballs@9/6kg
16 Burpees
14 Alt DB Snatch@22.5/15kg
12 Press Ups
Score = Reps 

Wednesday

A. Strength

E3MOM 5×5 Push Jerk@80%

B. Conditioning

For Time:
5 Rounds
9 Power Clean@60/40kg
12 Strict HSPU’s or Seated DB Strict Press
9 Front Squats@60/40kg
12 Strict Pull Ups or Jumping Pull Ups
Score = Time

 

Thursday

A. Strength

E3MOM 5×5 Bench Press@80%

B. Conditioning

EMOM 25
1 – 15/12 Calorie Assault Bike
2 – 15 Down Ups
3 – Rest
4 – 15/12 Calorie Ski
5 – 15 Slam Balls

Friday

A. Strength

E3MOM 5×4 Front Squat@85%

Conditioning

For Time:
In Pairs
40 Calorie Row
40 T2B
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 T2B
Score = Time

 

Saturday

Conditioning

For Time:
Teams of 3
3 Rounds:
30 Deadlifts@42.5/30kg
30 Hang Power Cleans@42.5/30kg
30 Push Jerks@42.5/30kg

100 Calorie Assault Bike

2 Rounds:
30 Deadlifts@60/40kg
30 Hang Power Cleans@60/40kg
30 Push Jerks@60/40kg

100 Calorie Assault Bike

1 Round:
30 Deadlifts@80/55kg
30 Hang Power Cleans@80/55kg
30 Push Jerks@80/55kg
Score = Time

Sunday

A. Strength

20 Minutes to build to a heavy 3 Rep Power Snatch

B. Conditioning

For Time:
30-20-10
DB Thrusters@22.5/15kg
Burpees
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
In Pairs
100 Air Squats
100 Burpees
100 Air Squats
80 Burpees
100 Air Squats
60 Burpees
100  Air Squats
40 Burpees
100 Air Squats
20 Burpees
Score = Time

 

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB Cluster@22.5/15kg
6 Burpees
6 Single L arm DB Cluster@22.5/15kg
6 Burpees
6 OH Single R arm R leg DB Lunge@22.5/15kg
6 Burpees
6 OH Single L arm L leg DB Lunge@22.5/15kg
6 Burpees
Score = Reps

 

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score
Score = Time