Crossfit Colchester Fully Equipped 09/11/2020

MONDAY

STRENGTH
3-2-1-3-2-1-3-2-1*
Hang Snatch
*Build up through the waves

WORKOUT
EVERY 4:00 x 3 SETS
10 Hang Power Snatches@35/25kg
15 Bar Facing Burpees
20 Box Jumps@24/20″

TUESDAY

STRENGTH
5-4-3-5-4-3* Bench Press
*Keep weight moderate-heavy.

WORKOUT
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans@22.5/15kg
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Front Squat*
*Moderate for all sets

BENCHMARK WORKOUT
“REDLINE”

3 SETS
15-10-5
Front Squats@50/35kg
Cal Bike
-Rest 1:30 b/t Sets-

THURSDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Push Press*
*Moderate for all sets

WORKOUT
FOR TIME
2 ROUNDS
60 Double Unders
12 Up-Downs
Into…
6 ROUNDS
4 Push Press@60/40kg
8 Toes to Bar
Into…
2 ROUNDS
60 Double Unders
12 Up-Downs

FRIDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Deadlift*
*Moderate for all sets

WORKOUT
2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts@100/70kg

SATURDAY

STRENGTH
4 SETS FOR QUALITY*
5 SA KB Upright Row
4 SA KB Swing
3 Hang KB Snatch
*Complete all reps on one side, then complete all reps on the other side.

WORKOUT
AMRAP x 14 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing@24/16kg

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – :40 Wall Sit

WORKOUT
3 ROUNDS FOR TIME
400m Run
35 Wall Balls@9/6kg
25 Slam Balls@20/10lbs
-Hard Cap 16:00-

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
400m Run
70 Wall Balls
50 Slam Balls
*Athletes will run the 400m Run together. The WB needs to be carried by one of the Partners on the run, alternate the hold as needed. Split the rest of the work as needed between Partners.