CrossFit Orwell Affiliate Programme 03-12-2018

Monday 3rd December 

CrossFit
Deadlift
5 x 5 75%

WOD
6 rounds
20 Cal Row/Ski/Bike
15 pull ups
16 single arm DB Push Press (8 each arm) 22.5/15kg

Orwell Conditioning (6:30pm)
5 minutes per exercise
1 min btw stations
Ex 1. EMOM 15-20 wall balls
Ex 2. EMOM 10-20 cal Ski erg
Ex 3. EMOM 10-20 Push ups
Ex 4. AMRAP 8 Cal assault bike – 8 slam balls

 

Tuesday 4th December 

CrossFit
Front Squats
3 x 3 85%
2 x 2 90%

WOD
15 minute AMRAP
15 power cleans 50kg/35kg
12 T2B
10 burpees

Orwell Conditioning (6:00am)
40 EMOM
1st min 10-15 calorie Bike
2nd min 10-15 cal Ski
3rd min 10-15 Cal Row
4th min Rest

 

Wednesday 5th December 

CrossFit Strength/Gymnastics
Headstand/handstand progressions
4 x 8 HSPU/inverted box push up

WOD
21-15-9-15
KB Front squats 16kg/12kg
Bike/Ski/Row calories

Weightlifting (7:30pm)
Back Squat
5 x 5 at 75-80%
Muscle Snatch + Snatch Balance + OHS (pause)
5 x 2+2+2 60%

Thursday 6th December

CrossFit
Strict Pull ups
5 x 5-8

WOD
15 min EMOM
1st 6 GTOH + 6 burpees
2nd 10-15 box jumps
3rd minute Rest

Orwell Conditioning (6:00am)
1000m Ski/Row Buy In
5 rounds
20 KB Front Rack Lunges
15 KB Push Press
10 Over KB Burpees
(16/12kg)
1000m Ski/Row Buy Out

Friday 7th December 

CrossFit
8 Bench Press
Paired with
8 Bent over rows
5 sets 1 min between sets

WOD
5 minute AMRAP
10 down ups
30 Double unders
Bike/Ski/Row 12/9 Calorie
2 min rest – REPEAT

Orwell Conditioning (12:30pm)
26 minute AMRAP
Ski or row 500m
16 alt DB hang clean and press 20/12.5kg
32 Burpees
64 Double unders

 

Saturday 8th December

CrossFit
Dumbbell Snatch
Technique practice

WOD
4 rounds
16 Alt Dumbbell snatch 20kg/12.5kg
25 wall balls (9/6kg)

Weightlifting (09:30am)
Clean + F.Squat + F.Squat + Split Jerk (x 2)
6 sets 70-75%
Barbell good morning 4 x 10

 

Sunday 9th December

Orwell Conditioning (08:30am)
In a pair (running Clock for 24 minutes)
00:00-6:00 Max distance ski in 6 minutes
6:00-12:00 Max distance Bike in 6 minutes
12:00-24:00 IGYG
12 wall balls (9/6kg)
10 slam balls (9/5kg)
8 burpees

CrossFit
‘DT’
5 RFT
12 Deadlifts
9 Hang Power Clean
6 STOH
(70/50kg)