CrossFit Orwell Affiliate Programme 04-03-2019

Monday 4th March 2019 

CrossFit

Open Workout 19.2

Orwell Conditioning 6:30pm 

Every 5 minutes x 5

30 Slam Balls

25 Calorie machine

20 Dumbell Thrusters

Tuesday 5th March 2019

CrossFit

Strength circuit

5-10 Strict Pull ups

10 DB Front Raises

30 Sec hollow hold

WOD

IGYG 12 minute AMRAP

10 Dumbbell snatches

7 burpees

5 C2B pull ups

Orwell Conditioning 6:00am

EMOM 40

Min 1 – 10/15 Cal Bike

Min 2 – 10/15 Cal Ski

Min 3- 10/15 cal Row

Min 4 – 10/15 Down Ups

Min 5 – Rest

Wednesday 6th March 2019

CrossFit

Handstand Strength Circuit

3-5 Wall Climbs

Seated Dumbell Press x 10

Overhead plate sit ups x 10

WOD 

1 min on 1 min off

Burpees x 3

Thrusters x 3

Alternate between movements

Orwell Weightlifting 7:30pm

Split Jerk

2-2-2-2-2 80% of Split jerk

Clean

5-5-3-3-1-1-1

Thursday 7th March 2019

CrossFit

Strength/WL

Hang Power snatch 5 x 5

WOD

In PAIRS 15 min AMRAP 

Row or ski 1000m (share evenly)

20 American KB swings

20 Box jumps

Orwell Conditioning 6:00am

In Pairs 6km Row or Ski

1 person on the machine while the other person completes 10 Burpee Shuttle runs + 15 American KB Swings

Friday 8th March 2019

CrossFit

Strength

Split squats

5 x 6

WOD

20 minute AMRAP

30 Alternating DB clean and press

30 Double unders 

15 Down ups

30 Calorie machine

Orwell Conditioning 12.30pm

25 Min EMOM

Min 1 – 50 DU/SU

Min 2 – 15 Pull Ups

Min 3 – 12 Dumbell Hang Clusters

Min 4 – 12/18 Cal Machine

Min 5 -Rest

Saturday 9th March 2019

CrossFit

Helen

3 rounds

400m run

21 AKB swings

12 pull ups

Core finisher:

Plank ball pass across

1 min on 1 min off

Orwell Weightlifting 09:30am

Snatch Balance

5 x 5 from the rack Go every 2 mins

BK Snatch

3 x 3 @75%

3 x 2 @80%

Sunday 10th March 2019

Strength

Floating deadlift 4 x 5

WOD (Running) 

800m

400m

200m

X 2

Rest 1 minute between efforts

Orwell Conditioning 08:30am 

21-15-9 ( 8 minute cap) 

Down ups 

Wall balls 

2 mins rest 

21-15-9 (7 minute cap) 

Calories on the ski erg calories

Slam balls

2 mins rest

21-15-9 (For time) 

Calorie on the rower

Over rower burpees