CrossFit Colchester Affiliate Program 09/12/2019

Monday

For Time:
In Pairs
100 Calorie Row
50 Synchronised Clusters@60/40kg (extended at top)
75 T2B
50 Synchronised Burpees Over Bar (chest on floor)
100 Calorie Row
Score = Time

Tuesday

5 Rounds

2 Minute Window
20/14 Calorie Bike + 20 Box Jumps@24/20″

Rest 1 minute

2 Minute Window
20/14 Calorie Ski + 20 DB Hang Snatch@22.5/15kg

Wednesday

A. Strength

20 minutes to work up to a heavy Front Squat

B. Conditioning

For Time:
21-15-9
Front Squat@50/35kg
Press Ups
Push Press@50/35kg
Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 4×6 Bench Press@70/80%

B. Conditioning

AMRAP 20
15 Down Ups
15 KB Swings@24/16kg
50 Double Unders
15 Calorie Row/Ski/Bike
15 SlamBalls@35/20lbs
Score = Reps

Friday

A. Strength

E3MOM 4×6 Strict Press@70/80%

B. Conditioning

AMRAP 12
21-15-9
Hang Power Clean@50/35kg
STOH@50/35kg
Pull Ups
Score = Reps

Saturday

A. Conditioning

AMRAP 30
In Pairs
I Go You Go Relay
10 KB Swings@32/24kg
10 Over Box Jumps@24/20″
10 Calorie Row
Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Sunday

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Conditioning

MONDAY

For Time:
In Pairs
2000m Row
200 Double Unders
20 Synchronised Down Ups
1000m Row
100 Double Unders
20 Synchronised Down Ups
500m Row
50 Double Unders
20 Synchronised Down Ups
Score = Time

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
100 Cal Row
100 Goblet Squats@32/24kg
400m Run (together)
100 Cal Row
100 Goblet Squats@32/24kg
400m Run (together)
Score = Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = Time