CrossFit Colchester Affiliate Program 15/04/2019

Monday

A. Strength

E3MOM 5×4 Front Squat@80%

B. Conditioning

AMRAP 14
50 Air Squats
40 DB STOH@22.5/15kg
30 Down Ups
20 Alt Jumping Lunge
10 DB Cluster@22.5/15kg
Score = Reps

Tuesday

A. Strength

E3MOM 5×4 Deadlift@80%

B. Conditioning

EMOM 25
1 – 20 Russian KB Swings@32/24kg
2 – 10 Strict T2B/Leg Raise/Knee Raise
3 – Rest
4 – 20 Wallballs@9/6kg
5 – 20 Sit Ups
6 – Rest

Wednesday

A. Strength

AMRAP 10
3 Hang Power Cleans@70/80% + 10 Press Ups

B. Conditioning

8 Rounds
In Pairs
YGIG
15 Calorie Row
12 Power Clean@60/40kg
9 Burpee BJO @24″/20″
Score = Time

Coaches Notes:

Full round 15-12-9 then change.

Thursday

A. Strength

E3MOM 5×4 Bench Press@85/90%

B. Conditioning

For Time:
Buy In: 800m Run
30-20-10
DB Thruster@22.5/15kg
Down Ups
Cash Out: 800m Run
Score = Time

Friday

Class Times:
9.00 – 10.30
10.30 – 12.00

In Teams of 3

Two people work through A. (one working at a time) while the third rows for calories.
Swap when you like.

A.
AMRAP 24

120 Alt Arm DB Hang Clean and Jerks@22.5/15kg
100 TTB
80 Thrusters@50/35kg
60 Burpee Over Bar
40 Clusters@70/50kg

Score =

A. Reps

B. Max Calorie Row

C. 10 Minutes to achieve a 3RM Cluster

D. Easter Egg Hunt

Saturday

A. Strength

E3MOM 1 Snatch + 1 Hang Snatch + 1 OHS@80%

B. Conditioning

For Time:
30-20-10
OHS@50/35kg
Pull Up
Score = Time

Sunday

A. Strength

E4MOM 4×8 Tempo Front Squat@60/70%

Tempo: 1-3-1-1

B. Conditioning

For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 30
0 – 2 – Run 200m + 20 Wallballs@9/6kg
2 – 4 – Run 200m + 20 T2B
4 – 6 – Run 200m + 20 Down Ups

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15 Wallballs@9/6kg
3 – 15 Box Jumps@24/20″
4 – 15 Russian Swings@32/24kg
5 – 15 Sit Ups

FRIDAY

AMRAP 30
In Pairs
12 Over Erg Burpee
12 Calorie Row
12 DB Snatch@22.5/15kg
Score = Time

Coaches Notes:
P1 completes all movements (36 reps) then tags P2 who does the same.