Crossfit Colchester Online 16/11/2020

CROSSFIT

MONDAY

AMRAP 12
16-14-10
Goblet Reverse Lunge Right-Leg
Goblet Reverse Lunge Left-Leg
Down Ups

AMRAP 12
16-14-10
Goblet Squat
Russian Swing
Down Ups

5 SETS
(:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

TUESDAY

E3MOM 4 SETS
6/6 Strict Press
8/8 Push Press
10/10 Push Jerk

AMRAP 14
7/7 Hang Power Clean & Jerk
14 HR Press Ups
28 Double Unders

WEDNESDAY

AMRAP 20
10 Power Snatch Right-Arm
10 Front Squat Right Shoulder
10 Thrusters Right-Arm
20 Sit Ups
10 Power Snatch Left-Arm
10 Front Squat Left-Shoulder
10 Thrusters Left-Arm
20 Sit Ups

8 SETS
(:20 on/:10 off)
Alternating DB OH Hold

THURSDAY

E3MOM 4 SETS
12/12 Bent Over Row
24 Press Ups

AMRAP 15
30-20-10
Alt DB Hang Squat Clean
Burpees Over DB
Mountain Climbers

If you finish 10-10-10 you stay at 10-10-10

FRIDAY

EMOM 12
1 – 12 DB Strict Press Right Arm
2 – 12 DB Strict Press Left Arm
3 – 12 DB Front Raise

EMOM 20
1 – 12/12 Push Press
2 – 12 Russian Swings
3 – 12 Down Ups
4 – 12 V-Up or Tuck-Up

SATURDAY

EMOM 12 
MIN 1 – 20 Weighted Step-Ups or 20 Switch Lunges
MIN 2 – 20 Sumo Squats
MIN 3 – :45 Double Unders

5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest:30-
1:00 – Sets 1 and 2 Hollow Hold… sets 3 and 4 Squat hold… Set 5 Wall Sit
-Rest :30-
1:00 – 1 DB Lunge (R) + 1 DB Lunge (L) + 1 DB Front Squat
-Rest 1:00

SUNDAY

AMRAP 30
200m Run
10/10 DB Front Squats
20 Star Jumps
10/10 DB STOH
20 Over DB Hops
10/10 DB Thruster

 

GREENWOOD FITNESS

MONDAY

EMOM 30
(:40 on/:20 off)
1. Devils Press
2. Hang Squat Clean
3. Burpees

WEDNESDAY

AMRAP 12
5/5 STOH
5/5 Thrusters
5/5 Hang Snatch
10 Over DB Burpees

Rest 2 minutes

AMRAP 12
Repeat!

FRIDAY

BUBfit
50 Star Jumps buy in:
5 Rounds
12 DB Snatch
20 Air Squats
50 Mountain Climbers buy in:
4 Rounds
10 DB Cleans
16 Air Squats
50 Star Jumps buy in:
3 Rounds
8 Thrusters
12 Air Squats
50 mountain climbers buy out: