CrossFit Colchester Affiliate Program 11/11/2019

Monday

Strength

E3MOM 3×12 Back Squat@60%

Conditioning

For Time:
3 Rounds
21 Power Snatch@42.5/30kg
15 Over Bar Burpee
9 Strict HSPU
Score = Time

Tuesday

Strength

E3MOM 4×10 Push Press@60/70%

Conditioning

For Time:
10-1
DB Hang Power Cleans@22.5/15kg
DB Front Squats@22.5/15kg
DB STOH@22.5/15kg
Score = Time

Wednesday

In Pairs
For Time:
300 Double Unders
250 Cal Row
200 Wallballs
150 Box Jumps@24/20″
100 Pull Ups
50 Push Jerks@60/40kg
Score = Time

Thursday

Strength

4 Rounds
E3MOM
10 x Bench Press@65/70%
Superset
10 x Ring Rows

Conditioning

For Time:
3 Rounds
20 KB Swings@32/24kg
20 Goblet Squats@32/24kg
20 Burpees
Score = Time

Friday

Strength

E3MOM 3×12 Front Squat@60%

Conditioning

EMOM 18
1 – 10 T2B
2 – DB Box Step Ups x 16 (8 each leg)
3 – Rest

Saturday

European Championships

20.1

Sunday

Strength

E3MOM 3×12 Deadlift@60%

Conditioning

AMRAP 20
8 Devils Press @ 22.5/15kg
20 Wallballs @ 9/6kg
200m Run
Score = Reps

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
800m Run
50 Double Unders
40 Burpees
30 OH Plate Lunges@20/15kg
20 Sit Ups
10 DB Thrusters@22.5/15kg
Score = Reps

WEDNESDAY/THURSDAY

For Time:
50-40-30-20-10
Calorie Bike/ Row
Wallballs @9/6kg
Sit Ups
Score = Time

FRIDAY

EMOM 24
1 – 12/10 Cal Bike
2 – 12 Down Ups
3 – 12/10 Cal Ski
4 – 15 Hollow Rocks