CrossFit Orwell Affiliate Programme 11-03-2019

 

Monday 11th March 2019 

CrossFit Open 19.3

Orwell Conditioning 6:30pm 

In a pair

Row/Ski 2k

IGYG for 12 rounds  

10 KB swings

10 Slam balls

10 Down ups  

Row/Ski 2k

Tuesday 12th March 2019

CrossFit 

Strength 

Floating Deadlifts 

4 x 5 

WOD (In pairs) 

15 Minute AMRAP 

6 rounds

30 Slam balls  

20 Burpees 

Remaining time maximum calories machine 

Orwell Conditioning 6:00am 

30 min AMRAP 

30 Calorie machine 

30 Alternating lunges (Holding Dumbbell) 

30 DB Push Press (15 each side)

30 Wall balls 

Wednesday 13th March 2019

5 rounds for quality 

5-10 Strict pull ups

10 DB forward raises

30 second hollow rock

WOD

3 rounds

10 Single arm DB cleans (5 each arm)

20 Box jump overs

40 Double unders  

Orwell Weightlifting 7:30pm 

Below knee snatch 3-3-2-2-1-1-1

Snatch grip RDLs 4 x 10 100-110% of snatch 

Thursday 14th March 2019 

CrossFit 

Strength 

EMOM 10

5 Thrusters 

WOD 

21-15-9

Power cleans 

Burpees 

Calories Bike/Ski/Row 

Orwell Conditioning 6:00am 

4 rounds 

1000m Ski or Row or 40/50 cal bike 

60 Double unders / 120 singles

30 Goblet Squats 

Friday 15th March 2019 

CrossFit 

Skill 

Rope climb practice 

WOD 

EMOM 18 

1st min 10-15 cal rower 

2nd min 15-20 Kb swings 

3rd min 40-60 DU/SU 

Orwell Conditioning 12:30pm 

30 minute AMRAP

50/60 calorie machine 

50 Ab mat sit ups 

40 KB swings 

30 Wall balls 

20 Push ups 

Saturday 16th March 2019 

CrossFit 

Strength / Weightlifting 

Floating Power snatches 

5 x 5 

WOD 

2 rounds 

800m run

40 alternating KB lunges  

20 T2B / Knee raises 

Orwell weightlifting 09:30am 

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

Clean & Jerk 2-2-2-2-2 80%  

Sunday 17th March 2019 

CrossFit 

Strength 

Split squats 5 x 8 (each leg) 

WOD 

For time 

9 GTOH 

12 over bar burpees  

12 GTOH

16 over bar burpees

15 GTOH

20 over bar burpees

Orwell Conditioning 08:30am

30 minute AMRAP

50 wall balls

50 slam balls  

100 calorie Bike/Ski/Row