CrossFit Colchester Affiliate Program 17/06/2019

WK2

Programmed by: Hannah Osborne

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

AMRAP 8
2,4,6,8,10…….
Alt Pistols
T2B
Score = Reps

 Rest 4 Minutes

AMRAP 8
2,4,6,8,10…….
Wallballs@9/6kg
Burpees
Score = Reps

 

Tuesday

A. Strength

E3MOM 5×3 Deadlift@75%

B. Conditioning

EMOM 16
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – 60seconds Max Sit Ups
4 – Rest

Coaches Notes:
Scale reps to maintain a constant through the EMOM.

 

Wednesday

Conditioning

For Time:
In Pairs
‘PSYCHO WOD’ @50/35kg
100 Calorie Row
100 Deadlifts
80 Calorie Row
80 Hang Power Clean
60 Calorie Row
60 Front Squat
40 Calorie Row
40 STOH
20 Calorie Row
20 Clusters
Score = Time
Time Cap = 40 Minutes

 

Thursday

A. Strength

Strict Press

8 minutes to work up to a heavy set of 5 followed by:
E3MOM 3×5 Strict Press@85% of weight reached above.

B. Conditioning

For Time:
200m Run
20 Synchro Down Ups
20 Synchro DB Goblet Squats@30/22.5kg
200m Run
20 Synchro DB Goblet Squats@30/22.5kg
20 Synchro Down Ups
200m Run
Score = Time
Time Cap = 10 Minutes

 

Friday

A. Strength

E3MOM 6×4 Back Squat@80%

B. Conditioning

AMRAP 10
15/10 Calorie Bike
10 HSPUs
10 DB Snatches@22.5/15kg
Score = Reps

 Rest 3 Minutes

AMRAP 10
10 Burpees
20 KB Goblet Squats@32/24kg
30 Double Unders
Score = Reps

 

Saturday

Summer BBQ 🙂
A very relaxed social gathering involving lots of food and fitness on Saturday 22nd June. Kicking off at 10am you’ll be put into random teams inclusive of CrossFit Colchester and Essex Weightlifting Club members and battle it out in two workouts – something heavy and something…


Get your tickets here – https://www.crossfitcolchester.com/product/summer-bbq-ticket/

Open gym 8am – 10am
2 workouts from 10am
BBQ from 1pm

Sunday

A. Strength

Test Max Strict HSPUs or Box Presses

EMOM 10

25% Max Strict HSPUs + 30 Double Unders


B. Conditioning

AMRAP 5
1000/750m Row
Remaining time max effort KB Swings@24/16kg

Rest 2 Minutes

AMRAP 5

50/35 Calorie Bike/Ski
Remaining time max effort Pull Ups

 Rest 2 Minutes

 AMRAP 5

800m Run
Remaining time max effort Burpees

 

 

Conditioning

MONDAY/TUESDAY

AMRAP 30
In Pairs
2000m Row
100 Over Erg Burpees
1000m Row
50 Over Erg Burpees
Score = Reps

 

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100-80-60-40-20
Wallballs@9/6kg
HR Press Ups
400m Run after each set of Press Ups, finish with a run.
Score = Reps

 

FRIDAY

EMOM 30
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
4 – Rest