CrossFit Orwell Affiliate Programme 11-02-2019

Monday 11th February 2019 

CrossFit
Strength
Barbell Split squats 4 x 10 each leg
WOD
12 min AMRAP
8 Hang cleans
12/9 Calorie Machine

Orwell Conditioning 6:30pm
30 minute time cap
60-50-40-30-20-10 calorie machine
(between each round complete)
10 wall balls
10 burpees
10 weighted box step ups
(If complete in the remaining time max calories on your machine)

Tuesday 12th February 2019 

CrossFit
Strength
Deadlifts 5-5-5-5-5
WOD
EMOM 16
Min 1- 15-20 KB swings
Min 2- 15-20 weighted over box steps
Min 3- 10-15 calorie row
Min 4- 10-15 V-Ups

Orwell Conditioning 6:00am
10-20-30-40-30-20-10
Calories on Machine
Ab mat sit ups
Burpees

Wednesday 13th February 

CrossFit
Strength/Skill
T2B Progressions 
WOD
2 rounds for time
24 single arm DB Thrusters (12 each arm)
30 dumbbell facing burpees

Orwell Weightlifting 7:30pm
Primer – Hang Muscle Snatch + OHS
4 x 5+5
Main Component – Hip Snatch + Hang Snatch
5 x 3 + 2
Snatch RDL 3 x 8

Thursday 14th February 2019 

CrossFit
Strength
EMOM 10
3 Cleans
WOD
21-15-9 (5 minute Cap)
Push Press
Slam Ball
2 mins rest REPEAT

Orwell Conditioning 6:00am
4 rounds (35 minute time cap) 
30 calorie row
15 burpees
30 wall balls
15 American KB swings
30 calorie assault bike

Friday 15th February 2019 

CrossFit
Strength
Push Jerk 5-5-5-5-5

WOD
In Pairs (share all reps evenly) 
200 Skips/200 double unders
150 wall balls
100 calorie row

Orwell Conditioning 12:30pm
8 minutes max distance assault bike
2 mins rest
8 minutes max distance ski erg
2 mins rest
8 minutes max distance row

Saturday 16th February 2019 

CrossFit
Strength
Overhead Squat 8-8-8-8-8 
WOD
21-15-9-6-3
Pull ups/Jumping pull ups
KB front rack squats

Weightlifting 9.30am
Primer – Jerk Balance 4 x 5 each side
Main – 5 x 2 Hang Cleans + 2 Split Jerks (3 sec pause)
Accessory – 3 x 10 Bent Over Row

Sunday 17th February 

CrossFit
Strength/skill
Handstand Progressions
WOD
15 minute AMRAP
400m run
20 burpees

Orwell Conditioning 08:30am
30 minute AMRAP
400m run
21 kettlebell swings
15 burpees
9 box jumps