CrossFit Colchester Affiliate Program 29/04/2019

Monday

Conditioning

AMRAP 30
Pairs Chipper
100 Double Unders
90 Wallballs@14/9kg
80 Alt DB Snatch@22.5/15kg
70 T2B
60 Alt DB C&J@22.5/15kg
50 Box Jumps@24/20″
40 Burpees
30 HSPU’s
20 Deadlifts@140/90kg
10 Bar Muscle Ups
Score = Reps 

Tuesday

A. Strength

E4MOM 4×6 Back Squat@70/75%

B. Conditioning 

EMOM 20
1 – 5 Clusters@50%
2 – 10 Down Ups + 10 Alt Jumping Lunges

Wednesday

Conditioning 

For Time:
In Pairs
3 Rounds
80 Calorie Row
60 T2B
40 Over Erg Burpees
20 STOH@70/50kg
Score = Time 

Thursday

A. Strength

E3MOM 4X10 Behind the neck Snatch Grip Strict Press 

B. Conditioning

EMOM 20
1 – 3 Hang Snatch@70%
2 – 30 Double Unders + 5 Strict HSPUs

Friday

A. Strength

E3MOM 5X5 Deadlift@80% 

B. Conditioning

AMRAP 8
7 T2B
14 Russian Swings@32/24kg
21 Double Unders
Score = Reps

Saturday

Conditioning 

For Time
In Teams of 3

3 Rounds
80 Thrusters@70/50kg
80 Pull Ups
80 C&J@70/50kg
80 T2B
80 Calorie Row + 160 Double Unders
Score = Reps 

Sunday

A. Strength

E3MOM 5X5 Front Squat@70/75% 

B. Conditioning

AMRAP 6
6 Power Clean@70/50kg
6 Burpees Over Bar
Score = Reps 

Rest 2 minutes

AMRAP 4 
4 Power Clean@70/50kg
4 Burpees Over Bar
Score = Reps 

Rest 2 minutes

AMRAP 2
2 Power Clean@70/50kg
2 Burpees Over Bar
Score = Reps 

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB Thrusters@22.5/15kg
30 Alt Lunges
400m Run
20 DB Thrusters@22.5/15kg
20 Alt Lunges
400m Run
10 DB Thrusters@22.5/15kg
10 Alt Lunges
Score = Reps 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Down Ups
2 – 15 Wallballs@14/9kg
3 – 15 Sit Ups
4 – 15 Calorie Row
5 – 15 Press Ups

FRIDAY

AMRAP 30
In Pairs
100 Calorie Row
100 Calorie Ski
100 Calorie Assault Bike
100 Burpees
100 Double Unders
Score = Reps