CrossFit Colchester Affiliate Program 15/07/2019

Monday

For Time:
30 STOH@35/25kg
15 Over Bar Burpee
30 Front Squat@35/25kg
15 Over Bar Burpee
30 Thrusters@35/25kg
15 Over Bar Burpee
Score = Time
Cap = 12 Minutes

E3MOM 6X3 Back Squat@80%

Tuesday

E3MOM 5X3 Deadlift@80%

5 Rounds Each
In Pairs
IGYG Full Round
250/200m Row
20 Russian KB Swings@24/16kg
20 Goblet Lunges@24/16kg
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 & Jerk@22.5/15kg
Burpee Facing DB⁣⁣⁣⁣

30 – 20 – 10⁣⁣
SA DB Thruster@22.5/15kg
Burpee Facing DB⁣⁣

30 – 20 – 10⁣⁣
SA DB Cluster@22.5/15kg
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 Squat@80%

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
Thrusters@42.5/30kg
Pull-ups

IGYG
Movement
21-15-9
Thrusters@50/35kg
C2B

Split
21-15-9
Thrusters@60/40kg
Bar Muscle Ups
Score = Time
Cap = 30

Sunday

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

E3MOM 4X2@85% of above weight reached above.

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

 

Conditioning

 

MONDAY/TUESDAY

5 Rounds
400m Run
10 DB Devil Press@22.5/15kg
10 Down Ups
200m Run
10 DB Front Squats@22.5/15kg
10 Press Ups
Score = Time

 

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

 

FRIDAY

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