CrossFit Colchester Affiliate Program 18/11/2019

Monday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

AMRAP 18
32 Wallballs@9/6kg
16 Burpees
13 T2B
Score = Reps

Tuesday

A. Strength

E3MOM 4×6 Front Squat@80%

B. Conditioning

“D.T’
For Time:
5 Rounds
12 Deadlift@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time

Wednesday

A. Strength

E3MOM 4×10 Strict Pull Ups

B. Conditioning

AMRAP 28
In Pairs
30 Calorie Row
30 Over Erg Burpee
30 Pull Ups
30 Thrusters@50/35kg
Score = Reps

Thursday

A. Strength

E4MOM 4×6 Back Squat@82.5%

B. Conditioning

EMOM 25
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
2 Minutes Rest
Score = Time

Friday

A. Strength

E3MOM 20 Steps Alternating KB Walking Lunge@24/16kg in each hand

B. Conditioning

For Time:
5 Rounds
400m Run
25 Air Squats
25 KB Swings@24/16kg
25 Sit Ups
Score = Time

Saturday

European Championships

20.2

Sunday

A. Strength

20 Minutes to build to a heavy 1 Power Snatch + 1 Hang Power Snatch

B. Conditioning

For Time:
16-14-12-10-8-6-4-2
Alt DB Snatch@22.5/15kg
Wallballs@9/6kg
Press Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26
In Pairs
10 Thrusters@90/65kg
10 Box Jumps@24/20″
10 Burpees
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
50 Box Jumps@24/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps

WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 Wallballs@9/6kg
Score = Time

Or

AMRAP
AMRAP 5 – Burpees or 50 reps, whatever comes first 🙂
AMRAP 20 – Run 10 minutes out, 10 minutes back at a substainable pace
AMRAP 5 – Wallballs@9/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance

FRIDAY

For Time:
10 Cal Bike or Ski Erg
10-1 Burpees Over Box@24/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 Thruster@22.5/15kg
Score = Time