CrossFit Colchester Affiliate Program 18/03/2019

Monday

“19.4”

Tuesday

A. Strength

E3MOM 5×2 Bench Press@90%

B. Conditioning

AMRAP 32
In Pairs
3 Rounds
1000m Row
100 Sit Ups
1000m Row
100 Air Squats
Score = Reps

Wednesday

A. Strength

E3MOM 5×5 Thrusters@80/85%

B. Conditioning

AMRAP 8
In Pairs
YGIG
5 Clusters@50/35kg
7 T2B
9 Burpees Over Bar
Score = Reps

Coaches Notes:
P1 5 Clusters
P2 5 Clusters
P1 7 T2B
P2 7 T2B
P1 9 Burpees Over Bar
P2 9 Burpees Over Bar
Repeat

Coaches Notes:
Pick a weight or scale you can go unbroken.

Thursday

A. Strength

For Quality:
4 Rounds
10 Strict Pull Ups
20 Press Ups

B. Conditioning

For Time:
21-15-9
Down Ups
Single Arm DB Strict Press@22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press@22.5/15kg (Left Arm)
Score = Time

Friday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Burpees
3 – 15/12 Calorie Assault Bike
4 – 15 Wallballs
5 – 15/12 Calorie Ski
6 – Rest

Saturday

Conditioning

For Time:
In Pairs
800m Row
30 GTOH@80/55kg
60 T2B
20 GTOH@80/55kg
40 T2B
10 GTOH@80/55kg
20 T2B
800m Run
Score = Time

Coaches Notes:
GTOH Weight should be no more than 80% 1RM Power Clean & Push Jerk but can be performed in singles.

Sunday

A. Strength

E4MOM 5×3 Front Squat@80/85%

B. Conditioning

For Time:
21-15-9
Deadlift@100/70kg
Over Bar Burpee
Score = Time

 

Conditioning

MONDAY/TUESDAY

EMOM 32
1 – 15/12 Calorie Row
2 – 15 Down Ups
3 – 15/12 Calorie Assault Bike
4 – 15 Plate GTOH@15/10kg

 

WEDNESDAY/THURSDAY

For Time:
7 Rounds
400m Run
20 Wallballs@9/6kg
10 Burpees
Score = Time

 

FRIDAY

EMOM 32
1 – 24 Alt Lunge
2 – 12 DB Thruster@22.5/15kg (Right Arm)
3 – 24 Double Unders
4 – 12 DB Thruster@22.5/15kg (Left Arm)