CrossFit Colchester Affiliate Program 20/05/2019

 

Monday

A. Strength

E4MOM 5X4 [email protected]%

B. Conditioning 

AMRAP 12
8 Hang Squat [email protected]/35kg
10 T2B
12 Burpees Over Bar
Score = Reps

Tuesday

A. Strength

E4MOM 4×4 Back [email protected]/80%

B. Conditioning

For Time:
3 Rounds
12 [email protected]/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 [email protected]/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 [email protected]/15kg
10 Down Ups
30 Alt DB Hang C&[email protected]/15kg
10 Down Ups
20 Alt DB [email protected]/15kg
10 Down Ups
20 Alt DB Hang C&[email protected]/15kg
10 Down Ups
10 Alt DB [email protected]/15kg
10 Down Ups
10 Alt DB Hang C&[email protected]/15kg
Score = Time 

Friday

A. Strength

E4MOM 4×4 Front [email protected]/80% 

B. Conditioning

AMRAP 12
[email protected]/35kg
10 T2B
20 Press Ups
30 Double Unders
Score = Reps

Saturday

AMRAP 30
In Pairs
800m Run
80 [email protected]/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 [email protected]/40kg
1 Hang Squat [email protected]/40kg
1 [email protected]/40kg
1 Front [email protected]/40kg
1 [email protected]@60/40kg
1 [email protected]@60/40kg

Player 2 
1 Squat [email protected]/40kg
1 Hang Squat [email protected]0/40kg
1 [email protected]/40kg
1 Front [email protected]/40kg
1 [email protected]@60/40kg
1 [email protected]@60/40kg

20 Calorie Row Split 10/10 Repeat
Score = Reps 

 

Conditioning 

MONDAY/TUESDAY

For Time:
50-40-30-20-10
Down Ups
[email protected]/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 [email protected]/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 [email protected]/15kg
5 – Rest

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