CrossFit Colchester Affiliate Program 11/11/2019
Monday
Strength
E3MOM 3×12 Back [email protected]%
Conditioning
For Time:
3 Rounds
21 Power [email protected]/30kg
15 Over Bar Burpee
9 Strict HSPU
Score = Time
Tuesday
Strength
E3MOM 4×10 Push [email protected]/70%
Conditioning
For Time:
10-1
DB Hang Power [email protected]/15kg
DB Front [email protected]/15kg
DB [email protected]/15kg
Score = Time
Wednesday
In Pairs
For Time:
300 Double Unders
250 Cal Row
200 Wallballs
150 Box [email protected]/20″
100 Pull Ups
50 Push [email protected]/40kg
Score = Time
Thursday
Strength
4 Rounds
E3MOM
10 x Bench [email protected]/70%
Superset
10 x Ring Rows
Conditioning
For Time:
3 Rounds
20 KB [email protected]/24kg
20 Goblet [email protected]/24kg
20 Burpees
Score = Time
Friday
Strength
E3MOM 3×12 Front [email protected]%
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 [email protected]%
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 [email protected]/15kg
20 Sit Ups
10 DB [email protected]/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