CrossFit Colchester Programming 13/07/2020

Monday

5 Rounds
Every 5:00 minutes
15 Power Clean
30 Air Squats
60 Double Unders
Max Calorie Row in the remaining time!

Score = How much fun you had x Total Calories = 🙂

Zoom

5 Rounds
Every 5:00 minutes
15 Power Clean
30 Air Squats
60 Double Unders
Max Clusters until 4:00 then rest 1:00

Tuesday

For Time:

30/21 Calorie Bike/Ski 

30-20-10
Push Press
Back Squat

30/21 Calorie Bike/Ski 

10-20-30
Push Press
Back Squat

30/21 Calorie Bike/Ski 

Zoom

For Time

50 Sit Ups

30-20-10
Push Press
Back Squat

100 Mountain Climbers

10-20-30
Push Press
Back Squat

50 Sit Ups

Wednesday

AMRAP 26
6 Deadlifts
7 Down Ups
8 Sit Ups
9 Press Ups
10 KB swings
Run 400m

(Zoom same as class)

Thursday

21-15-9
Thruster
After each set 50 Double Unders
15-12-9
Clean and Jerk
After each set 40 Double Unders
12-9-6
Squat Snatch
After each set 30 Double Unders

(Zoom same as class)

Friday

AMRAP 25
500/400m Row
20 KB Goblet Reverse Lunges
20 Russian KB Swing
50m KB Front Rack Hold Walk (L)
50m KB Front Rack Hold Walk (R)

Zoom

AMRAP 25
20 Burpees over KB
20 KB Goblet Reverse Lunges
20 Russian KB Swing
50m KB Front Rack Hold Walk (L)
50m KB Front Rack Hold Walk (R)

Saturday

For Time:
Socially Distanced Pairs
Row 2400/2000m on each rower.
Chipper:
100 Hang Power Clean
50 Burpees
100 STOH
50 Burpees
100 Front Squats
50 Burpees
100 Thrusters
50 Burpees

One Person working through chipper one person rowing until both are complete.

Zoom – sub row for 1km Run

Sunday

EMOM 32
1 – 12 Strict Press
2 – 20/14 Press Ups
3 – 20/14 Calorie Ski or Row
4 – Rest
5 – 12 Lat Raise
6 – 12 Bicep Curl
7 – 20/14 Calorie Ski or Row
8 – Rest

Zoom

EMOM 32
1 – 12 Strict Press
2 – 20/14 Press Ups
3 – 20m DB Walking Lunge (or 30 step back lunges)
4 – Rest
5 – 12 Lat Raise
6 – 12 Bicep Curl
7 – 20 Bulgarian Split Squats (10 each leg)
8 – Rest

Greenwood Fitness

Monday
EMOM40
1 – Power Snatch / DB Snatch
2 – Burpees
3 – OH Squat / Back Squat
4 – Rest

Wednesday
AMRAP 30
10 Deadlifts
10 Down Ups
10 Hang Power Cleans
10 Sit Ups
10 STOH

Friday
AMRAP 7
6 Thrusters
10 Bar Facing Burpees

REST 2

AMRAP 7
6 Front Squats
10 Bar Facing Burpees

REST 2

AMRAP 7
6 STOH
10 Bar Facing Burpees