CrossFit Colchester Affiliate Program 09/09/2019

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
EMOM 16
1 – 3 Squat Clean + 2 Hang Squat Clean@60%
2 – 50 Double Unders

Tuesday

A. Strength
6 x E2MOM@80% of Strict Press
3 Strict Press
2 Push Press
1 Push Jerk

B. Conditioning
For Time:
30-20-10-10-20-30
HR Press Ups
Push Press@42.5/30kg
T2B
Score = Time

Wednesday

A. Gymnastic Strength
EMOM 15
1 – 50% of Max Strict Pull-Ups
2 – 50% of Max Strict HSPUs
3 – Rest

B. Conditioning
For Time:
In Pairs
3 Rounds
800m Run
40 Front Squats@80/60kg
30 Synchronised Bar Facing Burpees
Score = Time

Thursday

A. Strength

E3MOM 3×3 Deadlift@90%

B. Conditioning
EMOM 12
1 – 20 Russian Swings@32/24kg
2 – 10 High Box Jumps@30/24”

Friday

A. Weightlifting
10-8-5-4-2
TNG Squat Snatch@increasing weight
(Rest 2 minutes after each set)

10-8-5-4-2
TNG Power Clean@increasing weight
(Rest 2 minutes after each set)

B. Strength
E4MOM 5×4 Back Squat@80%

Saturday

For Time:
In Teams of 3
100-75-50-25
Thrusters@60/40kg
Over Bar Burpees
Score = Time

Sunday

A. Strength

E3MOM 4×8 Bench Press@60/70%

AMRAP 20
200m Run
10 DB Devils Press@22.5/15kg (R-Arm)
10 Press Ups
10 Pull Ups
10 DB Devils Press@22.5/15kg (L Arm)
Score = Reps

Conditioning

MONDAY/TUESDAY
AMRAP 12
In Pairs alternating movements
12 Calorie Row
6 Devils Press@22.5/15kg

Rest 8minutes

AMRAP 12
In Pairs alternating movements
200m Run
10 Burpees

WEDNESDAY/THURSDAY
50-40-30-20-10
Wallballs@9/6kg
100-80-60-40-20
Double Unders
10-20-30-40-50
Sit Ups

FRIDAY
EMOM 30
0-2 Run 200m +ME Burpee Over Box@24/20”
2-4 Row 250/200m + ME DB Push Press@22.5/15kg
0-6 Rest