CrossFit Colchester Affiliate Program 22/04/2019

Monday

Class Times:
9.00 – 10.30
10.30 – 12.00

In Teams of 3

For Time:
Buy in:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

200 Pull Ups
200 Ground to Overhead@50/35kg
200 Burpees Over Bar
200 Alt Front Rack Lunges@50/35kg
200 Push Up
200 Deadlift@100/70kg

Cash Out:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

Tuesday

A. Strength

E4MOM 4×6 Front Squat@70/75%

B. Conditioning

EMOM 20
1 – 5 TNG Power Clean@70%
2 – 10 Wallballs@9/6kg + 10 Press Ups

Wednesday

AMRAP 8
2,4,6,8,10,12…….
STOH@70/50kg
Bar Muscle Ups
Burpees Over Bar

Rest 2 minutes

AMRAP 6
2,4,6,8,10,12…….
STOH@60/40kg
C2B Pull Ups
Burpees Over Bar

Rest 4 minutes

For Time:
3 Rounds
20 STOH@50/35kg
20 Pull Ups
20 Burpees Over Bar
Score = Time

Thursday

A. Strength

EMOM 10
Strict HSPUs or Seated DB/BB Press

Pick a rep range you can maintain for the 10 minutes

B. Conditioning

For Time:
3 Rounds
800m Run
50 Wallballs@9/6kg
100 Double Unders
Score = Time 

Friday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

EMOM 24
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – Rest
4 – 10 DB Renegade Row
5 – 10 Strict Ring Dips
6 – Rest

Saturday

EMOM 6
Power Output Clean
1 Rep Per Person
Score = Total weight lifted


Coaches Notes:
Pick a weight, hit that same weight EMOM 6.
It can be a different weight for each person.

2 Minute Transition

AMRAP 12
YGIG
5 Power Clean@60/40kg
10 T2B
5 Power Clean@70/50kg
10 Pull Ups
5 Power Clean@80/60kg
10 Wallballs@14/9kg
Score = Reps

Coaches Notes:
P1 5 Power Clean
P2 5 Power Clean
P1 10 T2B
P2 10 T2B
P1 5 Power Clean
P2 5 Power Clean
P1 10 Pull Ups
P2 10 Pull Ups
P1 5 Power Clean
P2 5 Power Clean
P1 10 Wallballs
P2 10 Wallballs
Repeat

 

Sunday

Strong person with coach Knight

Conditioning

TUESDAY

For Time:
6 Rounds
20 Alt DB Snatch@22.5/15kg
20 Wallballs@9/6kg
200m Run
20 Sit Ups
20 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
30 Plate GTOH@20/15kg
30 Plate OH Alt Lunge@20/15kg
30 Plate Hops
30 Calorie Row
26 Over Erg Burpee
Score = Reps 

FRIDAY

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 Russian Swings@32/24kg
5 – 50 Double Unders