Crossfit Colchester Online 23/11/2020

CROSSFIT

MONDAY

E3MOM 4 SETS
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats

AMRAP 14
14 Down Ups
14 Air Squats
14 Alt Reverse Lunge
14 Sit Ups

TUESDAY

EMOM 12 
MIN 1 – :30 HR Press Ups
MIN 2 – :30 DB Row Right Arm
MIN 3 – :30 HR Press Ups
MIN 4 – :30 DB Row Left Arm

4 SETS
AMRAP 2 
Right Arm
3 DB Hang Squat Clean
2 DB Push Press
1 DB Thruster
AMRAP 2 
Left Arm
3 DB Hang Squat Clean
2 DB Push Press
1 DB Thruster
-Rest 1:00 b/t Sets-

WEDNESDAY

6 SETS
(:20 ON / :10 OFF)
MOVT 1 – Double Unders
MOVT 2 – Max Alt Jumping Lunges

AMRAP 20
Run 400m
12/12 DB Devils Press
6/6 DB Strict Press

THURSDAY

4 SETS
AMRAP 3
12 DB Goblet Squats
12 Single Alt DB GTOH
-Rest 1:00 b/t Sets-

EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches
30 Double Unders
Max Down Ups in remaining time!

FRIDAY

4 SETS 
E3MOM
8/8 DB Manmakers
24 Alt V-Ups

3 SETS
30:30 -Single DB Push Press
30:30 – Single DB Sumo Deadlift High Pull
30:30 – Single DB Bicep Curl
1:00 – Lying Tricep Extention
1:00 – Mountain Climbers
-Rest 1:00 b/t Sets-

Notes:
30:30
30 Seconds Right Arm
30 Seconds Left Arm

SATURDAY

AMRAP 30
80 Double Unders
40 Air Squats
40 Russian Swings
40 DB Deadlifts
20/20 STOH
50 Double Unders
20 Air Squats
20 Russian Swings
20 DB Deadlifts
10/10 STOH

SUNDAY

AMRAP 20
1 HR Press-Up
2/2 DB Hang Power Clean
3 Burpees

*Each round
HR Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.
1,2,3…2,4,6…3,6,9…etc.

3 SETS
12 Sit Ups
8 V-Ups
24 Second Hollow Hold
-Rest 1:00 b/t Sets-

GREENWOOD FITNESS

MONDAY

AMRAP 32
50 Sit Ups
40 DB Squats
30 DB Hang Snatch
20 Down Ups
10 Hang Power Cleans

WEDNESDAY

Every 2 Mins x 10 Rounds
12 Goblet Squats
10 KB Swings
8 Burpees

FRIDAY

AMRAP 8
30 Double Unders / Star Jumps
10 Hang Squat Cleans

Rest 2 minutes

AMRAP 8
30 Mountain Climbers
10 Push Press

Rest 2 minutes

AMRAP 8
30 Double Unders / Star Jumps
10 Clusters