CrossFit Colchester Affiliate Program 16/09/2019

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
For Time:
100 Double Unders
75 Wallballs@9/6kg
50 Alt DB Hang Snatch@22.5/15kg
25 T2B
Score = Time

Tuesday

A. Strength
E3MOM 3×1 Deadlift@95%

B. Conditioning
AMRAP 30
In Pairs
1000m Row
1500m Ski
2000m Bike
Score = Total Meters

Wednesday

A. Gymnastics Conditioning
AMRAP 6
10 HR Press Ups
10 T2B
10 Strict HSPU
10 Pull Ups
Score = Reps

B. Conditioning 

Thursday

A. Weightlifting
5 x E3MOM 1 Power Snatch + 1 Deep Power Snatch + 1 Snatch + 1 OHS@building up the load concentrating on form and positioning.

B. Conditioning
EMOM 25
1 – 15 Burpees onto box@24/20”
2 – 20/15 Calorie Row
3 – 15 Russian Swings@32/24kg
4 – 50 Double Unders
5 – Rest

Friday

A. Strength
E3MOM 5×5 Back Squat@80%

B. Weightlifting
10-8-5-4-2
TNG Cluster@increasing weight
(Rest 2 minutes after each set)

C. Conditioning
For Time:
3 Rounds
10 Clusters@weight used for the 10 above
20 Calorie Row/Bike/Ski

Saturday

Conditioning
In Pairs
AMRAP 6
2,4,6,8,10….. (each)
Burpee Over Bar
STOH@50/35kg
C2B Pull Up
Score = Reps

Rest 4

AMRAP 6
2,4,6,8,10….. (each)
Wallballs@9/6
Hang Power Clean@50/35kg
T2B
Score = Reps

Rest 4

AMRAP 6
2,4,6,8,10….. (each)
Box Jump Overs@20”
Front Squat@50/35kg
HSPU
Score = Reps

Sunday

A. Strength
E3MOM 4×8 Strict Press@60/70% + 10 DB Lateral Raise after each SP set
https://barbend.com/lateral-raises/

B. Skill
Bar Muscle Ups
Kip swings, building up.
Getting the first few.
Linking.

C. Conditioning
5 Rounds
400m Run
6 Bar Muscle Ups
Score = Time

Conditioning

MONDAY/TUESDAY
AMRAP 12
In Pairs
10 Calorie Bike
10 Box Jumps@24/20″
Score = Reps

Coaches Notes:
P1
completes all movements (20 reps) then tags P2 who does the same.

AMRAP 12
In Pairs
10 Calorie Ski
10 Sit Ups
Score = Reps

Coaches Notes:
P1
completes all movements (20 reps) then tags P2 who does the same.

WEDNESDAY/THURSDAY
EMOM 24
1 – 15/12 Calorie Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In 3’s
120 Calorie Row
60 Down Ups
120 Calorie Ski
60 Down Ups
120 Calorie Bike
60 Down Ups
Score = Reps