CrossFit Colchester Affiliate Program 18/11/2019

Monday

A. Strength

E3MOM 5×5 Strict [email protected]%

B. Conditioning

AMRAP 18
32 [email protected]/6kg
16 Burpees
13 T2B
Score = Reps

Tuesday

A. Strength

E3MOM 4×6 Front [email protected]%

B. Conditioning

“D.T’
For Time:
5 Rounds
12 [email protected]/50kg
9 Hang Power [email protected]/50kg
6 Push [email protected]/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 [email protected]/35kg
Score = Reps

Thursday

A. Strength

E4MOM 4×6 Back [email protected]%

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 [email protected]/16kg in each hand

B. Conditioning

For Time:
5 Rounds
400m Run
25 Air Squats
25 KB [email protected]/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 [email protected]/15kg
[email protected]/6kg
Press Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26
In Pairs
10 [email protected]/65kg
10 Box [email protected]/20″
10 Burpees
20 [email protected]/60kg
20 Box [email protected]/20″
20 Burpees
30 [email protected]/50kg
30 Box [email protected]/20″
30 Burpees
40 [email protected]/40kg
40 Box [email protected]/20″
40 Burpees
50 [email protected]/35kg
50 Box [email protected]/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps

WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 [email protected]/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 – [email protected]/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance

FRIDAY

For Time:
10 Cal Bike or Ski Erg
10-1 Burpees Over [email protected]/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 [email protected]/15kg
Score = Time

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