CrossFit Colchester Affiliate Program 14/10/2019

Monday

A. Strength

E3MOM 5×2 Back [email protected]%

B. Conditioning

For Time:
24,20,16,12,8,4
KB [email protected]/24kg
[email protected]/6kg
Burpees
Score = Time

Tuesday

A. Strength

E3MOM 5×2 Strict [email protected]/90%

B. Conditioning

For Time:
21-15-9
Press Up
Pull-Ups
DB [email protected]/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 [email protected]/15kg
Score = Time

Thursday

A. Strength

E3MOM 4×8 Close Grip Bench [email protected]

B. Conditioning

For Time:
30 [email protected]/40kg
30 Power [email protected]/40kg
20 Front [email protected]/50kg
20 [email protected]/50kg
10 Power [email protected]/60kg
10 Squat [email protected]/60kg
Score = Time

Friday

A. Strength

E3MOM 6×2 Front [email protected]%

B. Conditioning

For Time:
30-20-10
[email protected]/35kg
T2B
Score = Time

Saturday

20.2

Sunday

A. Strength

E3MOM 5×3 Hang Power [email protected]/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 [email protected]/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 [email protected]/6kg
3 – 32 Unbroken Double Unders
4 – 16/12 Calorie Assault Bike
5 – 16 Over Box [email protected]/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

Free trial