CrossFit Colchester Affiliate Program 08/07/2019
Monday
Front Squat E3MOM 6×[email protected]%
Conditioning
For Time:
21-15-9
[email protected]/35kg
Over Bar Burpees
Score = Time
Tuesday
Deadlift E3MOM 5×[email protected]%
Conditioning
For Time:
Run 3.2km
Score = Time
Cap = 25
Wednesday
In Pairs – Shared However
For Time:
30 Squat [email protected]/40kg
50 T2B
70 Cal Row
20 [email protected]/55kg
40 Pullups
60 Cal Row
10 [email protected]/100kg
30 Bar Muscle Ups
50 Cal Row
Score = Time
Thursday
Push Jerk E3MOM 3×[email protected]%
Conditioning
Excellence is doing ordinary things extraordinarily well
For Time:
30-25-20-15-10-5
Ab Mat Situps
[email protected]/6kg
Burpees
Score = Time
Friday
Front Squat E3MOM 6×[email protected]%
Conditioning
For Time:
Strung Out Backwards and Upside Down “Fran”
Run 400 meters
9 HSPU
9 Pull Ups
Run 400 meters
15 HSPU
15 Pull Ups
Run 400 meters
21 HSPU
21 Pull Ups
Score = Time
Coaches note: If you cant do a set of 7 kipping HSPU, do DB [email protected]/15kg for a more effective workout.
Saturday
In Pairs – shared however
For Time:
60-50-40-30-20-10
Pull-Ups
Alt DB Hang Snatch 22.5/15kg
Box Jump [email protected]/20”
Score = Time
Sunday
Spend 30 mins on Power Clean & Push Jerk technique working up to a technical max.
Conditioning
‘Harry’s Heavy Grace’
30 reps of [email protected]% of your technical max, for time.
Conditioning
MONDAY/TUESDAY
AMRAP 12
24 Calorie Row
12 DB Devils [email protected]/15kg
12 Synchronised Down Ups
Rest 6 minutes
AMRAP 12
24 Calorie Row
12 Double DB Hang [email protected]/15kg
12 Synchronised Single Arm DB OH Step Out [email protected]/15kg
WEDNESDAY/THURSDAY
For Time:
In Pairs
100 Cal Row
100 Goblet [email protected]/24kg
400m Run
100 Cal Row
100 Goblet [email protected]/24kg
400m Run
FRIDAY
20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over [email protected]/20″
Rest 10 minutes
20 EMOM
1 – 20/15 Calorie Row or 200m Run
2 – 10-1 [email protected]/9kg