CrossFit Colchester Affiliate Program 28/10/2019

Monday

A. Strength

E4MOM 4×3 Back Squat@85%

B. Conditioning

For Time:
3 Rounds
30 Thrusters@42.5/30kg
15 T2B
60 Double Unders
Score = Time

Tuesday

A. Strength

E4MOM 5×4 Bench Press@80/85%

B. Conditioning

AMRAP 9
In Pairs
YGIG
5 Power Clean@60/40kg
6  Burpee Over Bar
7 Pull Ups
8 HR Press Ups
Score = Reps

Wednesday

Conditioning

For Time:
Teams of 3
150 Calorie Row
70 Power C&J@60/40kg
70 Toes to Bar
50 Power C&J@70/50kg
50 Strict HSPU’s
30 Power C&J @80/60kg
30 Bar Muscle-Ups
150 Calorie Row
Score = Time

Thursday

A. Strength

E3MOM 5×3 Hang Snatch@80%

B. Conditioning

For Time:
30 Alt DB Snatch@22.5/15kg
12 Burpees Over Box@24/20″
20 Alt DB Snatch@22.5/15kg
12 Burpees Over Box@24/20″
10 Alt DB Snatch@22.5/15kg
12 Burpees Over Box@24/20″
Score = Time

Friday

A. Strength

E3MOM 5×4 Push Jerk@82.5%

B. Conditioning

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 KB Swings@32/24kg
5 – 15/12 Calorie Row

Saturday

20.4

Sunday

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Conditioning

For Time:
800m Run
21 KB Swings@24/16kg
600m Run
21 KB Swings@24/16kg
400m Run
21 KB Swings@24/16kg
200m Run
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
400m Run
30 Alt DB Snatch@22.5/15kg
20 Air Squats
10 Down Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB Press@22.5/15kg
4 – 15/12 Calorie Bike

FRIDAY

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.