CrossFit Orwell Affiliate Programme 06-05-2019

Monday 6th May 2019 

CrossFit

30 minute AMRAP (in teams of 3) 

P1 800m run 

P2 AMRAP

10 Goblet squats

15 KB swings 

20 Down ups 

P3 max Calories machine 

Tuesday 7th May 2019 

CrossFit

Strength 

Hang power snatch x 3 

Go every 90 seconds for 8 sets 

WOD 

12 minute AMRAP 

12-15 calorie machine 

20 Single arm dumbbell thrusters (10 each arm) 

Orwell Conditioning 6:00am 

Grab a buddy and complete the following 

2k Ski erg 

50 synchro down ups 

2k row 

50 Syncro Russian KB swings 

50 Cal Bike 

50 Box jumps 

Wednesday 8th May 2019 

CrossFit

Strength 

Front Squats 

EMOM 10 minutes  3 reps 70% 

WOD 

5 rounds for time 

200m run 

9 power cleans 

6 STOH 

Orwell Weightlifting 7:30pm 

Primer

Hip snatch + snatch balance + overhead squat 4 x 2 + 2 + 2

1 Mid thigh snatch

1 Below knee snatch

1 Snatch  

5 sets 

Floating snatch deadlifts (weight by feel) 4 x 5  

Thursday 9th May 2019 

CrossFit

Strength 

3 stations 5 rounds (rolling clock) 

St 1. 1 minute farmers carry

St 2. 1 minute D ball over shoulder 

St. 3 1 minute Plank 

WOD 

EMOM 16 

1st min 8-12 burpees 

2nd min 150-200m Ski or Row

Orwell Conditioning 6:00am 

Grab a buddy and complete 

100 Dumbbell hang clusters  

100 burpees 

100 cal machine 

Friday 10th May 2019 

CrossFit

Strength 

4 sets ( 90 seconds between sets ) 

8 Romanian deadlifts + 8 Bulgarian split squats (each leg)  

WOD 

Every 3 minutes for 5 rounds 

50 Double unders / 50 single unders 

12 pull ups 

15 wall balls 

(go hard each round) 

Orwell Conditioning 12:30pm 

EMOM 30 

1st 10-15 box jumps 

2nd 12 dumbbell thrusters 

3rd 8-12 burpees 

4th 10-15 slam balls 

5th Rest 

Saturday 11th May 2019 

CrossFit

Strength 

4 sets

5-8 Strict Chin ups + 8-10 Push ups (90 seconds between sets) 

WOD 

3 rounds for time 

20 Med ball cleans 

20 Push Press 

Orwell Weightlifting 09:30am 

Primer

3 clean pull unders + 3 pause split jerk 40-50% 3 sets 

1 Clean + 1 Front squat + 1 Split jerk x 2 

5 sets 

8 Bent over row + 10 DB lateral raises 4 sets 

Sunday 12th May 2019 

CrossFit

Strength 

5 touch and go barbell power clusters 

6 sets go every 2 minutes  

CrossFit 

21-15 -9 

Toes to bar 

Kettlebell front squats 

Orwell Conditioning 08:00am 

3 rounds (12 minute time cap) 

30 cal machine 

20 Dumbbell snatch 

4 minutes rest 

10 rounds (12 minute cap) 

8 down ups 

8 wall balls 

25 Double unders