CrossFit Orwell Affiliate Programme 13-05-2019

Monday 13th May 2019 

CrossFit 

Strength 

BK Hang power snatch + Overhead squat – 3 + 3 (every 2 minutes x 6) 

WOD 

60 sec on 60 sec off x 6 

8 TNG deadlifts (50% of 1RM)  + max effort over bar burpees 

Orwell Conditioning 6:30pm

30 AMRAP

20 Plate GTOH

20 Air squats

20 Down ups

20 AB mat sit ups

20 BW Lunges

Tuesday 14th May 2019

CrossFit 

Strength 

Front Squat x 4 EMOM 10 mins at 70%

WOD 

AMRAP 5 

30 Double unders

15 T2B 

2 mins rest 

AMRAP 5 

30 Double unders

15 AKB swings 

Orwell Conditioning 6:00am

Row/Ski 2K Buy In

12 rounds IGYG

10 RKB swings 

10 Slam balls 

10 down ups

Row/Ski 2K Buy Out

Wednesday 15th May 2019 

CrossFit 

Strength 

EMOM 12 

1st  15-20 AB mat sit ups 

2nd 10-15 push ups 

3rd 45 second D ball hold 

WOD 

5 rounds 

8-12 HSPU 

200m run 

Orwell Weightlifting 7:30pm

Clean Pull Under + Split Jerk + BN Jerk – 4 x 2+2+2

2 Cleans + 1 Jerk x 5 sets at 75-80%

8 Bent over row + 10 Dumbell lateral raises x 4 sets 

Thursday 16th May 2019 

CrossFit 

Strength 

Dumbbell strict shoulder press 4 x 8 

paired with

Barbell RDL’s 4 x 8 

WOD 

Grab a buddy and complete the following 

2 rounds

40 Over box burpees

60 calorie Ski erg or Rower  

Orwell Conditioning 6:00am 

Grab a buddy and complete the following 

20 minute cap 

50-40-30-20-10

Box jumps (step down) 

Single arm DB thrusters 

Burpees 

Calories Ski/Row

Core: Hollow holds 20 seconds on 10 seconds off x 8 

Friday 17th May 2019 

CrossFit 

Strength 

Strict Chin ups 4 x 5-8 

paired with 

Dumbbell bench press 4 x 8 

WOD 

AMRAP 20 

50 wall balls 

40 cal machine 

30 slam balls 

20 Thrusters 

10 Chest to bar pull ups 

Orwell Conditioning 12:30pm 

EMOM 30 

1st min 8-12 cal Bike 

2nd min 8-12 cal Ski erg 

3rd min 8-12 cal rower 

Saturday 18th May 2019 

CrossFit 

Strength 

Power clusters 6 x 5 touch and go reps (go every 2 minutes) 

WOD 

20 burpees 

50 AKB swings 

20 burpees

Orwell Weightlifting 9:30am

1 Muscle Snatch + 5 Snatch Balance + 5 Hip Snatch x 4 sets 

Slow decent snatch 5 x 3 at 70-75%

Floating Snatch Deadlift 4 x 5 

Sunday 19th May 2019 

CrossFit 

8 minute AMRAP (Individual)

3-6-9-12-15-18-21

Alternating dumbbell snatch 

Air squats 

REST

Grab a buddy and complete the following 

12 minutes max calories Ski or Rower 

Other person completes 

30 Double unders + 10 T2B 

Orwell Conditioning 08:00am

AMRAP 8

10-15 cal Row/Ski 

15 slam balls 

2 mins rest 

AMRAP 8

15 AKB swings 

15 AB mat sit ups 

2 mins rest 

AMRAP 8

10 Ring Rows 

10 Push ups 

15 Air squats