CrossFit Colchester Affiliate Program 25/02/2019
Monday
“19.1”
Tuesday
A. Strength
E4MOM 5×4 BenchPress@80/85%
B. Conditioning
AMRAP 8
In Pairs
YGIG
5 Power Clean@60/40kg
5 Burpee
5 Pull Up
5 Burpee
Score = Reps
Wednesday
Conditioning
For Time:
Teams of 3
150 Calorie Row
70 Power CJ@60/40kg
70 Toes to Bar
50 Power CJ@70/50kg
50 Strict HSPU’s
30 Power CJ 80/55kg
30 Bar Muscle-Ups
150 Calorie Row
Score = Time
Thursday
A. Strength
E4MOM 4×3 Back [email protected]%
B. Conditioning
For Time:
3 Rounds
30 [email protected]/30kg
60 Double Unders
Score = Time
Friday
A. Strength
E3MOM 5×4 Push [email protected]%
B. Conditioning
25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 KB Swings@32/24kg
5 – 15/12 Calorie Row
Saturday
Conditioning
For Time:
In Pairs
3 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@50/35kg
20 Toes to Bar
20 Thrusters@50/35kg
2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@60/40kg
20 Toes to Bar
20 Thrusters@60/40kg
1 Round:
20 Bar Facing Burpees
20 Hang Squat Cleans@70/50kg
20 Toes to Bar
20 Thrusters@70/50kg
Score = Time
Sunday
A. Strength
E3MOM 5×5 Deadlift@75/80%
B. Conditioning
Some heavy weighted walks, carries and odd object lifts with coach Knight
Conditioning
MONDAY/TUESDAY
For Time:
5 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 Air Squats
10 Down Ups
Score = Time
WEDNESDAY/THURSDAY
EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike
FRIDAY
AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time
Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.