CrossFit Colchester Affiliate Program 20/05/2019

 

Monday

A. Strength

E4MOM 5X4 Deadlift@85%

B. Conditioning 

AMRAP 12
8 Hang Squat Clean@50/35kg
10 T2B
12 Burpees Over Bar
Score = Reps

Tuesday

A. Strength

E4MOM 4×4 Back Squat@75/80%

B. Conditioning

For Time:
3 Rounds
12 STOH@60/40kg
24 Press Ups
48 Double Unders
Score = Time 

Wednesday

A. Gymnastics

E3MOM 4X50% of your Max BMU reps

B. Conditioning

For Time:
In Pairs
For Time:
100 Thrusters@42.5/30kg
100 Calorie Row
100 Burpees Over Bar
100 Pull Ups
Score = Time

Thursday

Weightlifting

20 Minutes to work up to a heavy Snatch 

20 Minutes to work up to a heavy C&J 

After Class extra if you want to get a bit sweaty:

For Time:
30 Alt DB Snatch@22.5/15kg
10 Down Ups
30 Alt DB Hang C&J@22.5/15kg
10 Down Ups
20 Alt DB Snatch@22.5/15kg
10 Down Ups
20 Alt DB Hang C&J@22.5/15kg
10 Down Ups
10 Alt DB Snatch@22.5/15kg
10 Down Ups
10 Alt DB Hang C&J@22.5/15kg
Score = Time 

Friday

A. Strength

E4MOM 4×4 Front Squat@75/80% 

B. Conditioning

AMRAP 12
5  Clusters@50/35kg
10 T2B
20 Press Ups
30 Double Unders
Score = Reps

Saturday

AMRAP 30
In Pairs
800m Run
80 Wallballs@9/6kg
600m Run
60 Pull Ups
400m Run
40 Synchronised Burpees
200m Run
20 Bar Muscle Ups
Score = Reps 

Sunday

A. Strength

15 minutes to work up to a heavy Strict Press

B. Conditioning

AMRAP 20
In Pairs
Player 1
1 Squat Clean@60/40kg
1 Hang Squat Clean@60/40kg
1 STOH@60/40kg
1 Front Squat@60/40kg
1 Thruster@@60/40kg
1 Cluster@@60/40kg

Player 2 
1 Squat Clean@60/40kg
1 Hang Squat Clean@60/40kg
1 STOH@60/40kg
1 Front Squat@60/40kg
1 Thruster@@60/40kg
1 Cluster@@60/40kg

20 Calorie Row Split 10/10 Repeat
Score = Reps 

 

Conditioning 

MONDAY/TUESDAY

For Time:
50-40-30-20-10
Down Ups
Wallballs@9/6kg
DB Push Press
Sit Ups
Score = Time

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
5 Rounds
400m Run
40 Synchronised Air Squats
40 Synchronised KB Swings@24/16kg
40 Synchronised Sit Ups
Score = Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB Thrusters@22.5/15kg
5 – Rest