CrossFit Colchester Affiliate Program 08/07/2019

Monday 

Front Squat E3MOM 6×2@80%

Conditioning
For Time:
21-15-9
Thrusters@50/35kg
Over Bar Burpees
Score = Time

Tuesday 

Deadlift E3MOM 5×5@75%

Conditioning
For Time:
Run 3.2km
Score = Time
Cap = 25 

Wednesday

In Pairs – Shared However

For Time:
30 Squat Snatch@60/40kg
50 T2B
70 Cal Row

20 GTOH@80/55kg
40 Pullups
60 Cal Row

10 Deadlifts@140/100kg
30 Bar Muscle Ups
50 Cal Row
Score = Time

Thursday

Push Jerk E3MOM 3×2@85%

Conditioning
Excellence is doing ordinary things extraordinarily well
For Time:
30-25-20-15-10-5
Ab Mat Situps
Wallballs@9/6kg
Burpees
Score = Time

Friday

Front Squat E3MOM 6×2@80%

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 Thrusters@22.5/15kg 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 Over@24/20”
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 GTOH@80% of your technical max, for time.

 

Conditioning

MONDAY/TUESDAY

AMRAP 12
24 Calorie Row
12 DB Devils Press@22.5/15kg
12 Synchronised Down Ups

Rest 6 minutes

AMRAP 12
24 Calorie Row
12 Double DB Hang Snatch@22.5/15kg
12 Synchronised Single Arm DB OH Step Out Lunge@22.5/15kg

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
100 Cal Row
100 Goblet Squats@32/24kg
400m Run

 

FRIDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box@24/20″

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or 200m Run
2 – 10-1 Wallballs@14/9kg