CrossFit Colchester Affiliate Program 15/04/2019

Monday

A. Strength

E3MOM 5×4 Front [email protected]%

B. Conditioning

AMRAP 14
50 Air Squats
40 DB [email protected]/15kg
30 Down Ups
20 Alt Jumping Lunge
10 DB [email protected]/15kg
Score = Reps

Tuesday

A. Strength

E3MOM 5×4 [email protected]%

B. Conditioning

EMOM 25
1 – 20 Russian KB [email protected]/24kg
2 – 10 Strict T2B/Leg Raise/Knee Raise
3 – Rest
4 – 20 [email protected]/6kg
5 – 20 Sit Ups
6 – Rest

Wednesday

A. Strength

AMRAP 10
3 Hang Power [email protected]/80% + 10 Press Ups

B. Conditioning

8 Rounds
In Pairs
YGIG
15 Calorie Row
12 Power [email protected]/40kg
9 Burpee BJO @24″/20″
Score = Time

Coaches Notes:

Full round 15-12-9 then change.

Thursday

A. Strength

E3MOM 5×4 Bench [email protected]/90%

B. Conditioning

For Time:
Buy In: 800m Run
30-20-10
DB [email protected]/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 [email protected]/15kg
100 TTB
80 [email protected]/35kg
60 Burpee Over Bar
40 [email protected]/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 [email protected]%

B. Conditioning

For Time:
30-20-10
[email protected]/35kg
Pull Up
Score = Time

Sunday

A. Strength

E4MOM 4×8 Tempo Front [email protected]/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 [email protected]/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 [email protected]/6kg
3 – 15 Box [email protected]/20″
4 – 15 Russian [email protected]/24kg
5 – 15 Sit Ups

FRIDAY

AMRAP 30
In Pairs
12 Over Erg Burpee
12 Calorie Row
12 DB [email protected]/15kg
Score = Time

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

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