CrossFit Colchester Affiliate Program 16/12/2019

Monday

Running Clock

AMRAP 6
20 T2B
50 Double Unders
12 Squat [email protected]/50kg

AMRAP 6
20 T2B
50 Double Unders
10 Squat [email protected]/55kg

AMRAP 6
20 T2B
50 Double Unders
8 Squat [email protected]/60kg

AMRAP 6
20 T2B
50 Double Unders
6 Squat [email protected]/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 [email protected]/90%

B. Conditioning

For Time:
In Pairs
1000m Row
100 Hang Power Clean & [email protected]/30kg
800m Row
80 Hang Power Clean & [email protected]/35kg
600m Row
60 Hang Power Clean & [email protected]/40kg
400m Row
40 Hang Power Clean & [email protected]/50kg
200m Row
20 Hang Power Clean & [email protected]/60kg
Score = Time

Thursday

A. Strength

E3MOM 5×3 Bench [email protected]/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
[email protected]/40kg
Pull Ups
In Remaining time ME Burpees Over Bar
Score = Reps

 

Sunday

A. Strength

E3MOM 5×4 [email protected]/82.5%

B. Conditioning

For Time:
5 Rounds
20 Alt Goblet [email protected]/24kg
15 T2B
20 Russian [email protected]/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 [email protected]/6kg
600m Run
50 [email protected]/6kg
400m Run
30 [email protected]/6kg
200m Run
10 [email protected]/6kg
Score = For Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16 DB [email protected]/15kg
3 – Rest
4 – 16 Box [email protected]/20″
5 – 16 DB Hang [email protected]/15kg
6 – Rest

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