CrossFit Colchester Affiliate Program 27/05/2019

 

Monday

Bank Holiday Banger
In Teams of 3

A.
50-40-30-20-10
Pull Ups (Split)
Synchronised Press Ups (Two People)
Hang Power Clean@42.5/30kg (Split)
Synchronised Air Squats (Everyone)

B.
STOH (All Split)
50 Reps@60/40kg
40 Reps@70/50kg
30 Reps@80/55kg
20 Reps@90/60kg
10 Reps@100/65kg 

C.
3 Rounds
800m Run (Together, Everyone)
40 Synchronised Down Ups (Everyone)
20 Strict HSPUs (Split)

 

Tuesday

A. Strength

E3MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
10 Over Bar Burpee
10 Slam Balls (For Kelly Turner)
Score = Time

 

Wednesday

A. Gymnastics

E3MOM 4×50% of your Max Ring Dips

B. Conditioning

AMRAP 24
In Pairs
IGYG (Full Round)
6 GTOH@50/35kg
8 T2B
10 Wallballs@9/6kg
Score = Reps

 

Thursday

A. Strength

E3MOM 5×2 Bench Press@80/85% + 2 Legless Rope Climb or Rope Pulls from floor

B. Conditioning

For Quality:
5 Rounds
10 Single Arm DB Strict Press@22.5/15kg (Right Arm)
15 Press Ups
10 Single Arm DB Strict Press@22.5/15kg (Left Arm)
15 Pull Ups

 

Friday

A. Strength

E3MOM 5×6 Back Squat@70%

B. Conditioning

AMRAP 12
10 Squat Snatch@42.5/30kg
30 Double Unders
Score = Reps

 

Saturday

A. Gymnastics

E3MOM 5×5 Deficit Strict HSPU

B. Conditioning

AMRAP 24

In Pairs
16 Synchronised Pull-Ups
14 Synchronised Down Ups
12 Synchronised Front Squat@70/50kg
16 Synchronised  T2B
14 Synchronised Down Ups
12 Synchronised STOH@70/50kg
Score = Reps

 

Sunday

EMOM 36
1 – 20/14 Calorie Assault Bike
2 – 20/14 Calorie Row
3 – Rest
4 – 20/14 Calorie Ski
5 – 20 Burpees
6 – Rest

 

MONDAY/TUESDAY

For Time:
30-20-10
Wallballs@9/6kg
Down Ups
Alt Jumping Lunge
Press Ups
Double Unders
Score = Time


WEDNESDAY/THURSDAY

Bleep Test 15m

+

3 Rounds
10 Strict T2B
30 Sit Ups

 

FRIDAY

For Time:
In Pairs
2000m Row
100 Synchronised Air Squat
1500m Row
75 Synchronised Air Squat
1000m Row
50 Synchronised Air Squat
500m Row
25 Synchronised Air Squat
Score = Time