CrossFit Colchester Affiliate Program 11/03/2019

Monday

“19.3”

+

For Time:
30/21 Calorie Row
30 Over Erg Burpee
3o Double Unders
Score = Time
Quickest (strictly) judged time wins some snacks 🙂

Tuesday

A. Strength

20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay!

B. Conditioning

For Time:
In Teams of 3
60 Calorie Assault Bike, 75 Squat Snatches@50/35kg
60 Calorie Assault Bike, 60 Squat Snatches@60/40kg
60 Calorie Assault Bike, 45 Squat Snatches@70/50kg
60 Calorie Assault Bike, 30 Squat Snatches@80/60kg
Score = Time
20 Minute Time cap 

Wednesday

For Time:
In Pairs
21-15-9
Thrusters@42.5/30kg
Pull Ups
15-12-9
GTOH@50/35kg
T2B
12-9-6
STOH@60/40kg
Bar Muscle Ups
Score = Time

I know the video says Monday

Thursday

A. Strength

E4MOM 4×3 Front Squat@87.5%

B. Conditioning

For Time:
30-20-10
Front Squat@50/35kg
Burpees Over Bar
Score = Time

Friday

A. Strength

E3MOM 5×4 Push Jerk@75/80%

B. Conditioning

3 Rounds
In Pairs
800m Run (Both)
42 KB Swings@32/24kg
24 Pull Ups 
Score = Time

Saturday

Conditioning

AMRAP 30
40 Calorie Row
40 Over Bar Burpee
20 Clusters@50/35kg
20 Pull Ups
20 Strict HSPU’s
20 T2B
Score = Reps

Sunday

A. Strength

E4MOM 4×4 Deadlift@80/85%

B. Conditioning

Some heavy carries, holds and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

5 Rounds
400m Run
24 DB Push Press@22.5/15kg
12 Down Ups
200m Run
24 Air Squats
12 Press Ups
Score = Time

 

WEDNESDAY/THURSDAY

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

 

FRIDAY

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