CrossFit Colchester Affiliate Program 10/06/2019
WK1
Monday
A. Strength
E3MOM 6×2 Front [email protected]%
B. Conditioning
AMRAP 12
10 Hang Squat [email protected]/35kg
8 T2B
6 Over Bar Burpees
Score = Reps
Tuesday
A. Strength
E3MOM 5×5 [email protected]%
B. Conditioning
For Time:
5 Rounds
8 Hang Power [email protected]/30kg
32 Double Unders
Score = Time
Wednesday
For Time:
In Pairs
2000m Row
100 [email protected]/15kg
60 HR Press Ups
Score = Time
Rest 6 Minutes
For Time:
In Pairs
2000m Row
100 [email protected]/6kg
60 Strict HSPUs
Score = Time
Thursday
A. Strength
Strict Press
8 minutes to work up to a heavy set of 6 followed by:
E3MOM 3×6 Strict [email protected]% of weight reached above.
B. Conditioning
AMRAP 20
21 DB Push [email protected]/15kg
21 Pull Up
Run 400m
15 DB Push [email protected]/15kg
15 Pull Up
Run 400m
9 DB Push [email protected]/15kg
9 Pull Up
Run 400m
Score = Reps
Friday
A. Strength
E3MOM 6X3 Back [email protected]%
B. Conditioning
AMRAP 10
2,4,6,8,10…..
[email protected]/35kg
Burpee Over Bar
Bar Muscle Up
Score = Reps
Saturday
AMRAP 28
In Pairs
IGYG (Each exercise not full round)
200m Run
30 [email protected]/6kg
20 Pull-ups
10 Power [email protected]/40kg
Score = Reps
Sunday
A. Strength
Test Max Strict HSPUs or Box Presses
EMOM 10
25% Max Strict HSPUs + 30 Double Unders
B. Conditioning
EMOM 21
1 – 20/15 Calorie Row
2 – 20/15 Press Ups
4 – Rest
5 – 20/15 Calorie Ski
6 – 20 DB Push [email protected]/15kg
7 – Rest
Conditioning
MONDAY/TUESDAY
In Pairs
For Time:
21-18-15-12-9-12-15-18-21
KB [email protected]/16kg
Burpee Over [email protected]/20”
Score = Time
WEDNESDAY/THURSDAY
EMOM 30
1 – 15/12 Calorie Row
2 – 15 Slamballs
3 – 15/12 Calorie Assault Bike
4 – 15 [email protected]/6kg
5 – 15/12 Calorie Ski
6 – 15 DB [email protected]/15kg
FRIDAY
AMRAP 30
800m Run
60 Air Squats
30 Burpees
400m Run
40 Air Squats
20 Burpees
200m Run
20 Air Squats
10 Burpees
Score = Reps