CrossFit Colchester Affiliate Program 30/12/2019

Monday

A. Strength

E3MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
12 Over Bar Burpee
14 T2B
Score = Time

Tuesday

NYE

???

Wednesday

Closed

Thursday

A. Strength

E3MOM 5×2 Bench Press@80/85% + 1 set of Strict Pull Ups at 50% of Max Set

B. Conditioning

AMRAP 24
In Pairs
IGYG (Full Round)
6 GTOH@50/35kg
8 Pull Ups
10 Wallballs@9/6kg
Score = Reps

Friday

A. Strength

E3MOM 5×6 Back Squat@70%

B. Conditioning

AMRAP 12
10 Squat Snatch@42.5/30kg
30 Double Unders
Score = Reps

Saturday

A. Gymnastics

E3MOM 5×5 Deficit Strict HSPU

B. Conditioning

AMRAP 24

In Pairs
16 Synchronised Pull-Ups
14 Synchronised Down Ups
12 Synchronised Front Squat@70/50kg
16 Synchronised  T2B
14 Synchronised Down Ups
12 Synchronised STOH@70/50kg
Score = Reps

Sunday

EMOM 36
1 – 20/14 Calorie Assault Bike
2 – 20/14 Calorie Row
3 – Rest
4 – 20/14 Calorie Ski
5 – 20 Burpees
6 – Rest

MONDAY/TUESDAY

For Time:
30-20-10
Wallballs@9/6kg
Down Ups
Alt Jumping Lunge
Press Ups
Double Unders
Score = Time


THURSDAY

Bleep Test 15m

+

3 Rounds
10 Strict T2B
30 Sit Ups

FRIDAY

For Time:
In Pairs
2000m Row
100 Synchronised Air Squat
1500m Row
75 Synchronised Air Squat
1000m Row
50 Synchronised Air Squat
500m Row
25 Synchronised Air Squat
Score = Time