CrossFit Colchester Affiliate Program 04/11/2019

Monday

A. Strength

E3MOM 4×6 Front Squat@70/75%

B. Conditioning

EMOM 21
1 – 5 TNG Squat Clean@70%
2 – 10 Wallballs@9/6kg + ME Burpees
3 – Rest

Tuesday

A. Strength

4 Rounds For Quality:
12 HR Press Ups
10 Bench Press
8 Strict Pull Up
6 Strict Chin Ups

B. Conditioning

2 Rounds
50/35 Calorie Row
50 Push Press@20/15kg
100 Double Unders
(Rest 2 minutes)

Wednesday

A. Strength

E3MOM 5×3 Thrusters@85%

B. Conditioning

AMRAP 8
In Pairs
YGIG Movements
5 Clusters@50/35kg
7 T2B
9 Burpees Over Bar
Score = Reps

Thursday

A. Strength

E3MOM 5×4 Deadlift@80/85%

B. Conditioning

For Time:
21-15-9
Down Ups
Single Arm DB Strict Press@22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press@22.5/15kg (Left Arm)
Score = Time

Friday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Burpees
3 – 15/12 Calorie Bike
4 – 15 Wallballs
5 – 15/12 Calorie Ski
6 – Rest

Saturday

20.5

Sunday

Conditioning

For Time:
In Pairs
800m Row
30 GTOH@80/55kg
60 T2B
20 GTOH@80/55kg
40 T2B
10 GTOH@80/55kg
20 T2B
800m Run
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 32
1 – 15/12 Calorie Row
2 – 15 Down Ups
3 – 15/12 Calorie Assault Bike
4 – 15 Plate GTOH@15/10kg

WEDNESDAY/THURSDAY

For Time:
7 Rounds
400m Run
20 Wallballs@9/6kg
10 Burpees
Score = Time

FRIDAY

EMOM 32
1 – 24 Alt Lunge
2 – 12 DB Thruster@22.5/15kg (Right Arm)
3 – 24 Double Unders
4 – 12 DB Thruster@22.5/15kg (Left Arm)