CrossFit Colchester Affiliate Program 23/12/2019

Monday

Strength

E3MOM Back Squat 5×6 @70/75%

Conditioning

AMRAP 12
5 Power Cleans@80/60kg
5 Over Bar Burpees
5 Front Squats@80/60kg
5 Over Bar Burpees
5 STOH@80/60kg
50 Double Unders
Score = Reps

Christmas Eve Banger

In Teams of 3

AMRAP 8
30 Deadlifts@100/70kg
30 Sit Ups
10 Synchronised Down Ups

Rest 4 minutes

AMRAP 8
30 DB Hang Power Cleans @30/22.5kg
30 Pull Ups
10 Synchronised Down Ups

Rest 2 minutes

AMRAP 8
30 STOH@70/50kg
30 HSPU
10 Synchronised Down Ups

Rest 4 minutes

AMRAP 8
30 Thrusters@60/40kg
30 Bar Muscle Ups/C2B/Jumping C2B
20 Synchronised Down Ups

Rest 4 minutes

Eat 10 Mince Pies = Winner

Wednesday

Closed

Thursday

Closed

Friday

Strength

E3MOM Bench Press 5×6 @70/75%

Conditioning

In Pairs

1500m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Thruster, 5 each arm.

Rest 4 minutes

1250m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Hang C&J, 5 each arm.

Rest 4 minutes

1000m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Hang Snatch, 5 each arm.

Score = Overall Time

 

Saturday

Strength

E3MOM Back Squat 5×6 @70/75%

Conditioning

AMRAP 6
10 Hang Squat Clean@60/40kg
10 Calorie Bike
Score = Reps 

Rest 6

AMRAP 6
10 STOH@60/40kg
10 Calorie Ski
Score = Reps

Rest 6

AMRAP 6
10 Calorie Row
10 Burpees Over Erg
Score = Reps

 

Sunday

Strength

E3MOM Deadlift 5×6 @70/75%

Conditioning

AMRAP 8
21 Double Unders
15 Russian Swings@32/24kg
9 T2B
Score = Reps

 

Conditioning

MONDAY

For Time:
50 Cal Bike/Ski/Row
50 DB Hang Snatches @22.5/15kg
40 Cal Bike/Ski/Row
40 Down Ups
30 Cal Bike/Ski/Row
30 Sit Ups
20 Cal Bike/Ski/Row
20 KB Goblet Squats @32/24kg
10 Cal Bike/Ski/Row
10 Burpees
Score = Time

 

FRIDAY

EMOM 30
1 – 15 Down Ups

2 – 15 Wallballs@14/9kg

3 – 15 Sit Ups

4 – 15/10 Calorie Row

5 – 15 Press Ups