CrossFit Colchester Affiliate Program 02/09/2019

Monday

Strength

Front Squat 6×2@80%
Complete a set, rest two minutes x 6

Conditioning

3 Rounds For Time:
8 Box Jump Overs (30”/24”)
6 Strict HSPU
4 Cleans @ 75% of 1rm

Rest 3 minutes. Repeat.
(3 rounds, rest 3min , 3 rounds)
Score is total time including rest

Tuesday

Strength

E3MOM Deadlifts 3×5@85%

Conditioning

For Time:
5 Burpee Ring Muscle Ups
10 Snatch @ 40% of 1rm
15 Toes-to-Bar
10 Snatch at @ 60% of 1rm
15 Toes-to-Bar
10 Snatch @ 40% of 1rm
5 Burpee Ring Muscle Ups
Time Cap: 15 minutes

Wednesday

In Pairs For Time – IGYG Full Rounds

8 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Bar Muscle Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

6 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Chest to Bar Pull Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

4 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Pull Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

Thursday

Strength

E3MOM Strict Press 5×4@75%

Conditioning

300 Double Unders For Time
Every time you trip…
30 Wall Balls
200m run
Time Cap: 15 minutes

Friday

Strength

E3MOM Back Squat 6×4@80%

10min AMRAP for Quality
10 Bulgarian Split Lunges (Right)
10 Cossack Squats
10 Bulgarian Split Lunges (Left)
10 DB Romanian Deadlift
200m jog

Mikko’s Pump sesh
10min EMOM:
5 Push Ups
5 Barbell Bicep Curls @ 25kg/15kg
5 Push Ups
5 Strict Press @ 25kg/15kg
(complete all movements in 1 minute)

Saturday

SiD Workout 3 – teams of 4
With a 25 minute running clock…

(0-6 minutes)
Establish a 1RM Clean
(1 male and 1 female bar max.)

(6-7 minutes)
Rest/Transition

(7-25 minutes)
For Time (18 min cap)
100 Snatch @50kg/35kg
100 Chest-To-Bar Pull ups
75 Snatch
75 Chest-To-Bar Pull ups
50 Snatch
50 Chest-To-Bar Pull ups

Sunday

15 minutes Split Jerk technique
Or
E3MOM Split Jerk 5×3@80/85%

Conditioning

6 x 4 minute Intervals:
Each Round has a 600m run buy in then:
Rounds 1,3,5 – Max Effort Handstand Walk or Bear Crawl
Rounds 2,4,6 – Max Effort Slam Balls

Conditioning

Mon/ Tues

7 Intervals with a 90 second rest after each:
30 Wall Balls
15 Down Ups
200m Sprint

Core Conditioning
3 Rounds:
30 Sec Hollow
30 Sec Leg Raises
30 Sec Mountain Climbers
1 Min rest

Wed/Thur

In Pairs:
800m Run together
3 min AMRAP Syncro Down Ups
600m Run together
3 min AMRAP Syncro DB Sntach
400m Run together
3 min AMRAP Syncro single DB Thruster
200m Run together

Friday

For Time
4min max Meters BikeErg/AssBike
2min max effort Plate GTOH @20/10
4min rest

4min max meters Row
2min max effort Down up
4min rest

4min max meters Ski
2min max effort DB walking lunge @2x 22.5/15kg
(10 foot lengths)
4 min rest