CrossFit Orwell Affiliate Programme 10-06-2019

Monday 10th June 2019 

CrossFit

WOD 1

10 min cap

4 RFT

10 Power Cleans

10 T2B

5 minutes rest 

WOD 2

10 min cap

4 RFT

10 thrusters

10 burpees

Orwell Conditioning 6:30pm

10 rounds

40 min cap

400m run

15 burpees

10 wall ball shots

Orwell Gymnastics 6:30pm 

Focus: Bar muscle ups + Handstands

Tuesday 11th June 2019

CrossFit

Strength

10-1

Strict pull ups

Push ups

WOD (20 min AMRAP)

Chipper (in a pair)

20 syncro dumbbell snatch

40 over box jumps

60 Hang cleans

80 cal machine  

Orwell Condtioning 6:00am

In a pair

15 minute AMRAP

75 Cal Row or Ski

50 American KB swings

 3 minutes rest

 For time

(individual)

21-18-15-12-9

Burpees

Ab mat sit ups

Wednesday 12th June 2019

CrossFit

1 Snatch DL

2 Hang snatch

1 Snatch

5 sets every 2mins

WOD

3 mins on 1 min off x 4

400m run

15 American KB swings

Max slam balls

Orwell Weightlifting 7:30pm 

Back squat

3 x 5 80%

2 x 3 80-85%

20 minutes to build to a heavy

Hang clean + TnG clean and jerk

Thursday 13th June 2019

CrossFit

Front Squats 5 x 3 75-80% Go every 2:30 minutes

WOD

4 rounds (12 min cap)

18 Pull ups

20 Front rack lunges

Orwell Conditioning 6:00am

EMOM 40

0-2 mins 22/30 cal machine

2-4 mins 20 single arm dumbbell clusters (10 each arm) 

4-6 mins 20 burpee box overs

6-8 mins 10-15 press ups + 15 v-ups

Friday 14th June 2019

CrossFit   

Strength

Ring Muscle Up Skill Work

False Grip Pull up/Ring row

Dips on rings or box 

Transition

WOD

EMOM 12 mins

1st12-15 cal machine

2nd 25 double unders + 7-10 burpees

Orwell Conditioning 12.30pm

2 mins on 1 min off x 8

30 DU/SU

15 American KB swings

Remaining time; max burpees

Saturday 15th June 2019

CrossFit

Strength

OHS 5 x 5 go every 2 minutes

WOD AMRAP 15 

IGYG 10 rounds

10 GTOH

10 Air Squats

Remaining time max cal machine

Orwell Weightlifting 09:30am 

Snatch  5 x 3 70%

Snatch pulls  4 x 5 80%

Seated muscle snatch 3 x 10 

Sunday 16th June 2019 

CrossFit

Bench Press 5 x 5 75% go every 2:30 mins

5 hang snatch

200m run

Every 90 seconds x 7

Orwell Conditioning 8:00am 

EMOM 40

Min 1 – 12 cal ski

Min 2 – 12 wall balls

Min 3 – 12 cal assault bike

Min 4 – 1-2 rope climbs