CrossFit Colchester Affiliate Program 05/08/2019

Monday

Squat Program: Week 9

E4MOM x 6
2 Front Squat at 80%
5 Bench Jump Overs
1 length of cone suicide sprints

5min AMRAP
0:00 – 1:00 max effort TTB

1:00 – 4:00AMRAP
20 Russian Twists
30 Single Unders
20 Mountain Climbers

4:00 – 5:00 max effort TTB

Tuesday

10 Minutes to build to a heavy 5 push press from the floor

‘Squatting Isabel’
30 Squat Snatch for time @ 60Kg/40kg

Wednesday

In Pairs
Buy In – IGYG
4 x 800m run (2 runs each)

Into…

3 Rounds:
100 Double Unders (shared)
20 Syncro Alt DB Hang C&J @22.5kg/15kg
20 Syncro TTB
20 Syncro Burpee over DB

Into…

Buy Out – IGYG
4 x 400m run (2 runs each)

Thursday

Week 10: Deadlift

E3MOM x4
3 Deadlift @85%

For time:
1,000m Row
40 Pull Ups
10 GTOH @ 60kg/ 40kg
30 HSPU
10 GTOH @ 70kg/ 55kg
10 BMU
10 GTOH @ 80kg/65kg
1,000m Row

Friday

Squat Program: Week 9

E4MOM x6
6 Back Squat @80%
Rounds 1, 2, 3 superset with:
6 CTB Chin Ups
12 DB Skull Crushers
30 Sec Hollow Hold
Rounds 4, 5, 6 superset with
15 Barbell Bent Over Row
12 V-ups
10 Barbell Good Mornings

Saturday

In Pairs, For Time:
100 Alternating Barbell Lunge @ 60kg/40kg
150 Russian KB Swing @ 32kg/24kg
100 Front Squat @60kg/40kg
150 Single Arm DB Push Press @22.5kg/15kg

Every 3 minutes including 0:00 each person must complete 10 calories on an erg

Sunday

E2MOM x3
5 Overhead Squat Ascending weight

‘Mary’
20min AMRAP
5 HSPU
10 pistols
15 pull-ups

Conditioning

Monday/Tuesday

1st Round 3 min on 1 min off
2nd Round 2 min on 1 min off
3rd Round 1 min on 1 min off
Max Effort Row/ Ski/ BikeErg
Max Effort Wall Ball
Max Effort DB Snatch @22.5kg/15kg

Wednesday/ Thursday

8mim AMRAP
10 cal Ski
20 Single Arm DB Thrusters 1 x 22.5kg/15kg

~ 4 min rest ~

8min AMRAP
200m Run
20 DB Step Overs @ 2 x 22.5kg/15kg

~4 min Rest ~

8min AMRAP
10 DB Push Press @ 2 x 22.5kg/15kg
10 Goblet Squats
5 Burpee to Bar

Friday

‘Mikko got boxed up’
40min EMOM
1- 18/12 Cal Row
2 – 18/12 Cal Bike Erg
3 – 18/12 Cal Ski Erg
4 – 200m run
5 – 1 min Rest