CrossFit Orwell Affiliate Programme 02-06-2019

Monday 3rd June 2019

CrossFit

Strength

Every 90 sec x 7  

5 GTOH 

WOD

For Time

1000m Row/Ski or 60/50 cal bike

100 Wall Balls

*every time you break 10 ALT DB snatch*

Orwell Conditioning 6:30pm

EMOM 30 min

Min 1 – Row 150-200m

Min 2 – 15 Plate GTOH

Min 3 – Ski 150-200m

Min 4 – 12-14 Alt DB Hang Snatch

Min 5 – Rest

Tuesday 4th June 2019 

CrossFit

Strength 

Strict Shoulder press 4 x 8 60%

WOD

5 min AMRAP

700-1000m row

Remaining time max AKB swings

2 mins rest

5 min AMRAP

35-50 cal assault bike/ski

Remaining time max pull ups

2 mins rest

5 min AMRAP

400-600m run

Remaining time

Max burpees 

Orwell Conditioning 6:00am

EMOM 28 min

1st min 12-15 cal machine

2nd 12-15 push ups

3rd min 200m run

4th 5 D ball over shoulder

(goal is each round to take max 40 seconds) 

Wednesday 5th June 2019 

CrossFit

Strength

Front Squats

5 x 3 75-80% Go every 2:30

WOD

Every 3 mins for 5 rounds complete

9 Deadlifts

7 Hang Power Cleans

5 STOH

10 OBB

Orwell Weightlifting 7:30pm 

Slow snatch 4 x 3 65% 

EMOM 10 

1 Snatch Deadlift 1 Hang Snatch 1 Snatch 

Hang snatch high pull 3 x 8 75% 

Thursday 6th June 2019 

CrossFit

Strength 

Ring Muscle Up Skill Work

False Grip Pull up/Ring row

Dips on rings or box

WOD

In a Pair

For 15 minutes

P1 run 200m

P2 AMRAP

50 cal machine

40 DB snatch

30 goblet squats

Orwell Conditioning 6:00am 

5 rounds (30 min time cap)

400m run

50 walking lunges

30 single arm dumbbell push press

20 slam balls 

Friday 7th June 

CrossFit   

Strength

OHS 5 x 5 Go every 2 minutes

WOD

12 minute AMRAP

7 hang power snatch

10 over bar burpees  

Orwell Conditioning 12.30pm

5 rounds for time in a pair

30 over box burpees

30 cal machine

Saturday 8th June 

CrossFit

Strength

Bench Press 5 x 5 75% Go every 2:30

WOD

5 RFT (10 min cap)

35 Double Unders/70 Singles

15 Burpees

Orwell Weightlifting 09:30am 

Back squat 3 x 5 75% 2 x 3 80% 

Clean and jerk EMOM 10 

2 reps 70% 

Sunday 9th June 

CrossFit

Strength 

KB front rack lunges 4 x 16 

WOD

30-20-10

Wall balls

Power clean

Orwell Conditioning 8:00am 

5 rounds

30 cal machine

15 burpees

30 wall balls

15 AKB swings

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