CrossFit Colchester Affiliate Program 16/12/2019
Monday
Running Clock
AMRAP 6
20 T2B
50 Double Unders
12 Squat Cleans@70/50kg
AMRAP 6
20 T2B
50 Double Unders
10 Squat Cleans@80/55kg
AMRAP 6
20 T2B
50 Double Unders
8 Squat Cleans@90/60kg
AMRAP 6
20 T2B
50 Double Unders
6 Squat Cleans@100/70kg
Score = Overall Reps
Tuesday
A. Strength
E4MOM 4×3 Back [email protected]%
B. Conditioning
For Time:
5 Rounds
14 DB Hang Power Snatch (Right Arm)
7 Burpees
14 DB Hang Power Snatch (Left Arm)
7 Bar Muscle Ups
Score = Time
Wednesday
A. Strength
E3MOM 5×3 Push Press@85/90%
B. Conditioning
For Time:
In Pairs
1000m Row
100 Hang Power Clean & [email protected]/30kg
800m Row
80 Hang Power Clean & STOH@50/35kg
600m Row
60 Hang Power Clean & STOH@60/40kg
400m Row
40 Hang Power Clean & STOH@70/50kg
200m Row
20 Hang Power Clean & STOH@80/60kg
Score = Time
Thursday
A. Strength
E3MOM 5×3 Bench Press@85/90%
B. Conditioning
For Time:
Buy In: 800m Run
30-20-10
DB Front [email protected]/15kg
Down Ups
Cash Out: 800m Run
Score = Time
Friday
Conditioning
AMRAP 40
In Teams of 3
200 Calorie Row
200 Calorie Air Bike
200 Calorie Ski
Score = Reps
Saturday
A. Strength
20 Minutes to work up to a 3RM Thruster
B. Conditioning
AMRAP 15
In Pairs
42-30-18
Thrusters@60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar
Score = Reps
Sunday
A. Strength
E3MOM 5×4 Deadlift@80/82.5%
B. Conditioning
For Time:
5 Rounds
20 Alt Goblet Lunge@32/24kg
15 T2B
20 Russian Swings@32/24kg
15 Sit Ups
Score = Time
Conditioning
MONDAY
For Time:
21-15-9
Calorie Assault Bike
DB Front [email protected]/15kg
Score = Time
Rest 6 minutes
For Time:
21-15-9
Calorie Row
Over Erg Burpee
Score = Time
Rest 6 minutes
For Time:
21-15-9
Calorie Ski
Slam Balls
Score = Time
WEDNESDAY/THURSDAY
For Time:
800m Run
70 Wallballs@9/6kg
600m Run
50 Wallballs@9/6kg
400m Run
30 Wallballs@9/6kg
200m Run
10 Wallballs@9/6kg
Score = For Time
FRIDAY
EMOM 30
1 – 16 Down Ups
2 – 16 DB [email protected]/15kg
3 – Rest
4 – 16 Box Jumps@24/20″
5 – 16 DB Hang [email protected]/15kg
6 – Rest