CrossFit Colchester Programming 20/07/2020

Monday

Outside Class

For Time:
40/28 Calorie Row
25 Clean And Jerk
15 Burpees
40/28 Calorie Row
20 Thrusters
15 Burpees
40/28 Calorie Row
15 Clusters
15 Burpees
40/28 Calorie Row

Zoom

For Time:
600m Run
25 Clean And Jerk
15 Burpees
600m Run
20 Thrusters
15 Burpees
600m Run
15 Clusters
15 Burpees
600m Run

Tuesday

Outside Class

AMRAP 4
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 8
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 4
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Zoom

AMRAP 4
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 8
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 4
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Wednesday

Outside Class

For Time:
15 Deadlift
50 Double Unders
25 Sit Ups
12 Deadlift
40 Double Unders
25 Sit Ups
9 Deadlift
30 Double Unders
25 Sit Ups
6 Deadlift
20 Double Unders
25 Sit Ups
3 Deadlift
10 Double Unders
25 Sit Ups

Zoom

(Same as class)

Thursday

Outside Class

AMRAP 20
1000/800m Row
30-20-10
Squat Snatch
Burpee Over Bar
In the remaining time max calorie row 🙂

Core
Tabata Hollow Hold

Zoom

AMRAP 20
200 Double Unders
30-20-10
BB or DB Squat Snatch
Burpee Over Object
In the remaining time max double unders 🙂

Core
Tabata Hollow Hold

 

Friday

Outside Class

For Time:
5 Rounds
400m Run
21 Russian KB Swings
15 Goblet Squats
9 KB Push Press Right Arm
9 KB Push Press Left Arm

(Zoom same as class)

 

Greenwood Fitness

Monday

AMRAP 24
8 Double DB Devils Press
16 DB Squats
24 Sit Ups
32 Double Unders (Star Jumps)

Wednesday

EMOM 15
1 – Back Squats
2 – Plate GTOH
3 – Down Ups
Rest 2 Minutes

EMOM 15

1 – Power Cleans
2 – Plate Lunges
3 – Down Ups

Friday

EMOM 40
1 – American KB Swings
2 – Slamballs / Jump Squats
3 – ME 1 min Calories on Kit / Burpees
4 – Rest