CrossFit Colchester Affiliate Program 22/07/2019

Monday

Strength

E3MOM Back Squat 6×4 @80%

Conditioning

AMRAP 6
5 Push Press @50/35KG
8 T2B
13 Wallballs @9/6KG

Rest 3 minutes

AMRAP 6
5 Power Clean @50/35KG
8 HSPU
13 Wallballs @9/6KG

Rest 3 minutes

AMRAP 6
5 Squat Clean @50/35KG
8 C2B/Pull ups
13 Wallballs @9/6KG

Tuesday

Conditioning

“DT”
For Time:
5 Rounds
12 Deadlifts @ 70/50KG
9 Hang Power Cleans @ 70/50KG
6 Push Jerks @ 70/50KG

Strength

E3MOM Deadlifts 5×1 @ 85%

Wednesday

Conditioning

For Time:
300 Cal Row
Player 1 is on the row until Player 2 completes one full round of below then swap until 300 cals are hit.

5 DB Devils Press @22.5/15kg
5 Pull ups
5 DB Thrusters @22.5/15kg
5 Over DB burpees

Thursday

Strength

Build to a heavy set of 2 push press
E3MOM 3 sets of 2 reps @ 85% of above

Conditioning

For Time:
Buy In:
800m Run

Then:
5 Rounds:
10 American KB Swings @24/16KG
20 Double Unders

Then:
100 KB Squats @24/16KG
50 Burpees

Friday

Strength

E3MOM Front Squat 6×2 Reps @80%

EMOM 20
1 – 10 Strict Pull ups or banded
2 – 20 Press ups
3 – 10 Strict T2B or Strict knee raise
4 – 20 Plate Russian Twist

Saturday

For Time:
In Pairs
10 Rounds
10 Strict HSPU
10 Thrusters @60/40KG
10 Knees to Elbows
10 Deadlifts @120/80KG
10 Burpees Over Bar
10 Russian Kettlebell Swings @32/24KG
10 Pull ups

Sunday

Strength

E3MOM Bench 6×6 Reps @75%


EMOM 12

1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Go for 70-80% of your 1 rep max from weakest exercise
Leave your ego at the door if these movements are challenging for you, keep it light & move beautifully 🙂

 

Conditioning

Monday/Tuesday

For Time:
In Pairs
100 Cal Row/Ski
80 DB Snatch @22.5/15kg
60 Synchro KB Goblet Squat @24/16kg
80 Cal Row/Ski
60 DB Snatch @22.5/15kg
40 Synchro KB Goblet Squat @24/16kg
60 Cal Row/Ski
40 DB Snatch @22.5/15kg
20 Synchro KB Goblet Squat @24/16kg

Wednesday/Thursday

EMOM 30
1-15/12 Cal bike
2-15 Burpee Box Jumps
3-50 Double Unders
4-15/12 Cal row
5-Rest

Friday

50-40-30-20-10
Air Squats
Jumping Lunges (just for you Zara)
Down ups
Sit ups
400m Run between each round