CrossFit Colchester Affiliate Program 26/08/2019

Monday
Bank Holiday Special

In Teams of 3
Running clock

0-20
For Time: (1 Person Working)
60 Hang Power Clean & STOH@40/30kg
50 Hang Power Clean & STOH@50/35kg
40 Hang Power Clean & STOH@60/40kg
30 Hang Power Clean & STOH@70/50kg
20 Hang Power Clean & STOH@80/60kg
10 Hang Power Clean & STOH@90/70kg
Score = Time
Cap = 20mins

20-35
For Time: (All Run, 2 working on the synchro burpees)
800m Run
20 Synchro Burpees
600m Run
20 Synchro Burpees
400m Run
20 Synchro Burpees
200m Run
20 Synchro Burpees
Score = Time
Cap = 15mins

35-45
For Time:
(1 Person Working)
50 Burpee Ring Muscle Ups or 50 Burpee Pull-Ups
Score = Time
Cap = 10mins

Tuesday

Strength

Deadlifts – Build to a heavy set of 2

Conditioning

EMOM 20
1- 20 Sit ups
2- 20 Press ups
3- 20 Russian Twist
4- 20 Slamballs

Wednesday

Strength

E3MOM Front Squat 6×2 @80%

Conditioning

For Time:
‘Helen’
3 Rounds
400m Run
21 KB Swings@24/16kg
12 Pull ups
Score = Time

Thursday
Strength

E3MOM Strict Press 5×5 @70%

Conditioning

AMRAP 12
5 Power Cleans@50/35kg
5 Front Squats
5 STOH
5 Thrusters
20/40/60/80 Double Unders after each round
Score = Reps

Friday
Strength

E3MOM Back Squat 6×3 @80%

Conditioning

EMOM 15
1 – 12 Burpee Box Jump Overs@24/20″
2 – 20/14 Calorie Row
3 – Rest

Saturday

Conditioning

In Teams of 3
AMRAP 30
150 Double Unders
30 Deadlifts @100/70kg
150 Double Unders
30 Power Cleans @80/50kg
150 Double Unders
30 Thrusters@60/40kg
150 Double Unders
Score = Reps

*One Team member working at a time – can split up DU as much as you like, but have to complete all lifts in sets of 5 reps each time

Sunday

Strength

E3MOM 5×3 Push Press @ 80%

Conditioning

AMRAP 10
8 T2B
10 DB STOH@22.5/15kg
12 DB FR Walking Lunges@22.5/15kg
Score = Reps

Conditioning Classes

Mon/Tues
For Time:
50 Cal Bike/Ski/Row
50 Synchro DB Snatches @22.5/15kg
40 Cal Bike/Ski/Row
40 Synchro Down Ups
30 Cal Bike/Ski/Row
30 Synchro Sit Ups
20 Cal Bike/Ski/Row
20 Synchro KB Goblet Squats @32/24kg
10 Cal Bike/Ski/Row
10 Synchro Burpees
Score = Time

Weds/Thurs
EMOM 30
1 – 15/12 Cal Bike
2 – 20 Plate GTOH @15/10kg
3 – 15/12 Cal Ski
4 – 20 Kb Swings @24/16kg
5 – 15/12 Cal Row

Friday
AMRAP 30
800m Run
50 Air Squats
50 Sit Ups
50 Push Ups
50 Box Jumps
800m Run
Score = Reps