CrossFit Colchester Affiliate Program 14/10/2019

Monday

A. Strength

E3MOM 5×2 Back Squat@80%

B. Conditioning

For Time:
24,20,16,12,8,4
KB Swings@32/24kg
Wallballs@9/6kg
Burpees
Score = Time

Tuesday

A. Strength

E3MOM 5×2 Strict Press@85/90%

B. Conditioning

For Time:
21-15-9
Press Up
Pull-Ups
DB STOH@22.5/15kg
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Strict C2B Pull Up

B. Conditioning

For Time:
In Pairs
80-60-40
Calorie Row
Burpees Over Erg
Alt DB Hang Snatch@22.5/15kg
Score = Time

Thursday

A. Strength

E3MOM 4×8 Close Grip Bench Press@AHAP

B. Conditioning

For Time:
30 STOH@60/40kg
30 Power Clean@60/40kg
20 Front Squat@70/50kg
20 STOH@70/50kg
10 Power Clean@80/60kg
10 Squat Cleans@80/60kg
Score = Time

Friday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
30-20-10
OHS@50/35kg
T2B
Score = Time

Saturday

20.2

Sunday

A. Strength

E3MOM 5×3 Hang Power Snatch@70/80%

B. Conditioning

EMOM 10
1 – 250/200m Row
2 – 12 Over Erg Burpee

Rest 5 minutes

EMOM 10
1 – 15/12 Calorie Ski-Erg or Assault Bike
2 – 30 Double Unders + 10 Wallballs@9/6kg

 

Conditioning

MONDAY/TUESDAY

For Time: or AMRAP 45
In Pairs
4 Rounds
800m Row
150 Double Unders
800m Run
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 16/12 Calorie Ski Erg
2 – 16 Wallballs@9/6kg
3 – 32 Unbroken Double Unders
4 – 16/12 Calorie Assault Bike
5 – 16 Over Box Jumps@24/20″

FRIDAY

AMRAP 30
Work 2:1 Rest
6 x 15m Shuttle Runs
20 Air Squats
6 x 15m Shuttle Runs
20 Down Ups
6 x 15m Shuttle Runs
20 Alt Jumping Lunges
Score = Reps