CrossFit Colchester Affiliate Program 29/07/2019

Less burpees more lifting this week, it’s too hot for burpee. Apart from Saturday as I don’t want you to completely forget how to get on the floor and up again!

WK 8

Monday

EMOM 20
1 – 3 Squat Clean@75%
2 – 25% of your Max Strict HSPU or 1/2 Slow & Controlled Wall Walks

E3MOM 6X5 Back Squat@80%
In between each set 20 reverse BW Lunge

Tuesday

E3MOM 4X5 Deadlift@80%
In between each set 10 High Box Jumps@30/24”

For Time:
5 Rounds
30 Wallballs@9/6kg
20 Press Ups
10 T2B
Score = Time

Wednesday

For Time:
In Pairs
50-40-30-20-10
Calorie Row
Hang Power Clean@42.5/30kg
Score = Time

Rest 5 minutes

For Time:
50-40-30-20-10
Calorie Ski
Pull Ups
Score = Time

Rest 5 minutes

For Time:
50-40-30-20-10
Calorie Bike
STOH@42.5/30kg
Score = Time

Thursday

E3MOM 4X4 Bench Press@80%
In between each set accumulate 30 seconds hanging L-Sit from rig

AMRAP 12
2,4,6,8,10,12…..
Strict Pull Up
HR Press Up
Strict Press@50%
Score = Reps

After each round 30 Double Unders + 20 Sit Ups

Friday

EMOM 10
3 Power Snatch@75%

EMOM 10
3 Power Clean@75%

E3MOM 4X2 Front Squat@80%

Saturday

In Pairs

AMRAP 6
12 Deadlift@120/80kg
14 T2B
16 Over Bar Burpees
Score = Reps

Rest 5 minutes

AMRAP 6
12 Squat Clean@80/60kg
14 HSPUs
16 Over Bar Burpees
Score = Reps

Rest 5 minutes

AMRAP 6
12 STOH@60/40kg
14 Pull Ups
16 Over Bar Burpees
Score = Reps

Sunday

Build to a heavy single push press
E3MOM 3 sets of 1 rep@85% of above

For Time:
3 Rounds
800m Run
40 Wallballs@9/6kg
20 GTOH@50/35kg
Score = Time

Conditioning

 

MONDAY/TUESDAY

28-21-18-15-12-9-6-3
Double DB Front Squat@22.5/15kg
DB Facing Burpee

3 Rounds
25 Sit Ups
50 Double Unders

WEDNESDAY/THURSDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB Thrusters@22.5/15kg
5 – Rest

FRIDAY

5 Rounds
In Pairs
1000m Row
30 Synchronised Air Squats
30 Box Jumps@24/20″
30 Synchronised Lunges
Score = Time