CrossFit Colchester Affiliate Program 15/07/2019

Monday

For Time:
30 [email protected]/25kg
15 Over Bar Burpee
30 Front [email protected]/25kg
15 Over Bar Burpee
30 [email protected]/25kg
15 Over Bar Burpee
Score = Time
Cap = 12 Minutes

E3MOM 6X3 Back [email protected]%

Tuesday

E3MOM 5X3 [email protected]%

5 Rounds Each
In Pairs
IGYG Full Round
250/200m Row
20 Russian KB [email protected]/16kg
20 Goblet [email protected]/16kg
Score = Time

Wednesday
In Pairs

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 Pull Ups
10 Synchronised Down Ups

Rest 5 minutes

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 HSPUs
10 Synchronised Down Ups

Rest 5 minutes

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 T2B
10 Synchronised Down Ups
Score = Total Reps

Thursday

AMRAP 30
30 – 20 – 10⁣⁣
SA  DB Hang Clean & [email protected]/15kg
Burpee Facing DB⁣⁣⁣⁣

30 – 20 – 10⁣⁣
SA DB [email protected]/15kg
Burpee Facing DB⁣⁣

30 – 20 – 10⁣⁣
SA DB [email protected]/15kg
Burpee Facing DB⁣⁣
Score = Reps

Coaches Notes:
SA = Single Arm, split evenly but doesn’t have to be alternating. 15/15 or 10/10/5/5 for example.

Friday

E3MOM 6X2 Front [email protected]%

EMOM 30
1 – 2 – 25/20 Calorie Row + ME Double Unders in remaining time
2 – 4 – 25/20 Calorie Ski + ME Sit Ups in remaining time
4 – 6 – Run 400m

Coaches Notes:
Scale the reps to keep a consistent number for the 5 rounds.

Saturday

IGYG
Full Round
21-15-9
[email protected]/30kg
Pull-ups

IGYG
Movement
21-15-9
[email protected]/35kg
C2B

Split
21-15-9
[email protected]/40kg
Bar Muscle Ups
Score = Time
Cap = 30

Sunday

8 minutes to work up to a heavy set of 2 Strict Press followed by:

E3MOM [email protected]% of above weight reached above.

For Time:
5 Rounds
400m Run
30 Air Squats
20 Press Ups
10 DB Push [email protected]/22.5kg
Score = Time

 

Conditioning

 

MONDAY/TUESDAY

5 Rounds
400m Run
10 DB Devil [email protected]/15kg
10 Down Ups
200m Run
10 DB Front [email protected]/15kg
10 Press Ups
Score = Time

 

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB [email protected]/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang [email protected]/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

 

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate [email protected]/10kg
20 Synchronised Air Squat
20 Synchronised Sit Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

 

 

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