CrossFit Orwell Affiliate Programme 01-04-2019

Monday 1st April 2019

CrossFit

Strength

Bench Press

6-6-6-6

Paired with

Bent Over Row

6-6-6-6

WOD

12 Min AMRAP

10 T2B

20 Slam Balls

30 Double Unders

Orwell Conditioning 6:30pm

10 min AMRAP

10 Cal Machine

10 KB Squat Cleans

10 Press Ups

Rest 2 mins

10 min AMRAP

10 Cal Machine

10 Burpees

Rest 2 mins

10 min AMRAP

20 Box Jumps

20 V-Ups

Tuesday 2nd April 2019

Orwell Conditioning 6:00am

In a pair Ski/Row 3000m

Rest 1 min

6 Mins of Unbroken Wall Balls (ball can’t touch the floor)

Rest 1 Min

6 mins of synchro down ups

CrossFit

Strength

Deadlift

5-5-3-3-2-2

WOD

10-1 STOH

1-10 Over Bar Burpees

Wednesday 3rd April 2019

CrossFit

Strength

Hang Snatch

3-3-3-3-3-3

WOD

8 Min Max Effort Machine with EMOM 10 KB Swings

Orwell Weightlifting 7:30pm 

Clean and Jerk

5-5-3-3-3

Clean Grip RDL

8-8-8-8

Thursday 4th April 2019

Orwell Conditioning 6:00am

12 Min EMOM

Min 1 – 3-5 Wall Climbs

Min 2 – 15 Plate Sit Ups

Min 3 – 30-50 Skips or DU

Rest 3 mins

20 Min AMRAP

20 KB Swings

20 Burpees

20 Lunges

CrossFit

Strength

Front Squats

6-6-6-6

Paired with Box Jumps

5-5-5-5

WOD

For Time 

500m Row/Ski

50 Thrusters (Empty bar)

30 Pull Ups

Friday 5th April 2019

CrossFit

Strength

Push Press E2MOM

5-5-5-3-3

WOD

4RFT – 15 min cap

30 Wall Balls

25 Calories Bike/Ski/Row

Orwell Conditioning 12.30pm

4 Mins On 2 mins off x 4

10 Goblet Squats

10 HR Press Ups

20 Slam Balls

Max Effort Machine 

Saturday 6th April 2019

CrossFit

Strength

Barbell Split Squats

E2MOM x 5

6 each leg

WOD

21-15-9

Dumbell Snatch

Pull Up/Jumping Pull Up

Ab Mat Sit Up

Orwell Weightlifting 09:30am

Primer

Snatch Balance (empty bar)

5-5-5-5

Snatch

5-5-4-4-3-3

Sunday 7th April 2019 

Orwell Conditioning 8:30am

6 Rounds

(25 Min Time Cap)

60 Double unders

30 American KB Swings

15 Burpees

CrossFit

‘The Chief’

Hero Workout

3 Min AMRAP/ 1 Min rest x 5 rounds

3 Power Cleans (60/42.5kg)

6 Push Ups

9 Air Squats

*Start each time where you left off on the round before*