CrossFit Colchester Affiliate Program 30/09/2019

Monday

Conditioning
In Pairs
For Time:
300 Calorie Row

Into:
150 Box Jumps@20″
150 Pull Ups
150 KB Swings@24/16kg
150 Sit ups

*Every 2mins 10 synchro down ups
40 min time cap

*Split reps however you wish

Tuesday

A. Strength
E4MOM  3×20 Deadlift@50%

B. Conditioning
For Time:
20 Rounds
5 Wallballs@9/6kg
3 Burpee Box Jumps
1 Squat Clean@80%

Wednesday

Conditioning
In Pairs
AMRAP 24
14 Burpees
16 T2B
20 DB Snatch @22.5/15kg
24 Cal Ski

*Split the reps up in your pair

Thursday

A. Weightlifting
E3MOM 5×4 Strict Press@80/85%

B. Conditioning

For Time:
5 Rounds
50 Double Unders
12 Deadlifts @ 70/50kg
9 Hang Power Cleans @ 70/50kg
6 STOH @ 70/50kg

Friday

A. Strength
E3MOM 5×2 Back Squat@80%

B. Conditioning
EMOM 24
1 – 15/12 Cal Row
2 – 20 HR Press Ups
3 – 200m Run
4 – 12 Thrusters @42.5/30kg

Saturday

Conditioning
In Pairs
For Time:
800m Run (Together)
40 Power Snatch @50/35kg (Split)
40 Burpee Box Jumps Overs (Split)
800m Run (Together)
40 Clean & Jerk @50/35kg (Split)
40 Burpee Box Jump Overs (Split)
800m Run (Together)

Sunday

EMOM 18
1 – 10 Power Cleans @60/40kg
2 – 10 Front Squats @ 60/40kg
3 – 10 Push Jerks @ 60/40kg

*Choose a weight that you can cycle 10 reps, focus on barbell cycling efficiently 😊

For Quality:
5 Rounds
10 Strict Knee Raises
15 Russian Twist (plate)
20 Hollow Rocks

Conditioning Classes

MONDAY/TUESDAY

Buy In
1-10 Burpees to plate
(You go, I go – e.g. player 1 does 1 rep, player 2 does 1 rep, player 2 does 2 reps…

Into
10 Rounds
10 Plate GTOH @20/15kg
10 Pull Ups
10 Cal Row

Cash out
10-1 Burpee to plate
40min time cap

WEDNESDAY/THURSDAY

AMRAP 20

200m Run
15 Wallballs @ 9/6kg
12 DB Hang Clean & Jerk @ 22.5/15kg
9 Down Ups

FRIDAY

Teams of 3

*2 working 1 resting

AMRAP 30
100 Synchro Air Squats
100 Synchro Press Ups
100 Synchro Alt DB Lunges @22.5/15kg
100 Synchro Burpees
100 Synchro Plate Sit Ups @15/10kg