CrossFit Orwell Affiliate Programme 15-04-2019

Monday 15th April 2019

CrossFit

Strength

4 Rounds for quality

3 Wall Climbs

10 Inverted Box Push Ups

10 Plate OH Sit Up

WOD

10 Min AMRAP

20 Dumbell Snatch

15 Cal Bike/Ski/Row

10 T2B

Orwell Conditioning 6:30pm

10 Mins Max Distance Row/Ski

Rest 2 Minutes

10 Min AMRAP

10 Down ups

10 Dumell Hang Clean and Press (10 each arm) 

Rest 2 Mins

10 Min Cap

60 Cal Bike/Ski

50 Slam Balls

50 Ab Mat Sit Ups

Tuesday 16th April 2019 

Orwell Conditioning 6:00am

20 Min I Go You Go

10 Cal Machine

10 D-Ball Over Shoulder

10 Box Jumps

Rest 5 Mins

5 Rounds – one person on twist, one on carry

20 Russian Twist

2 lengths suitcase carry with KB or DB

CrossFit

Strength/Skill

Front Squats

Go every 2:30 3-3-3-3-3

WOD

10-1

Hang Power Clean

*7/10 Calories on the machine between each round*

Wednesday 17th April 2019 

CrossFit

Strength

Push Press

Go every 2:30mins 3-3-3-2-2

WOD

For Time

400m Run Buy In

3 rounds

25 KB Swings

15 Down Ups

400m Run Buy Out

Orwell Weightlifting 7:30pm 

Clean and Jerk

Primer – 5 Front Squat + 5 Split stance press

Clean and Jerk

3 x 2 at 80-85%

3 x 1 at 90%

Hang Clean

3 x 3 at 75%

Thursday 18th April 2019 

Orwell Conditioning 6:00am

10 minute time cap 

100 wall balls (Every break complete 10 down ups)

In pairs 3500m Ski/Row

Every tranisition complete 20 BW lunges – 10 DB Push press – 5 Push ups  

CrossFit

Strength

Split Squats

4 x 5 Each Leg

Paired with

KB Seated Strict Press

4 x 10

WOD

Pairs Chipper

100 Cal Bike/Ski/Row

80 Slam Balls

60 Pull ups

40 Dumbell Thrusters

20 T2B

Strongman/Woman 7:30pm 

Sleds, yokes, tyre flips, D balls and much much more 🙂 

Friday 19th April 2019 

CrossFit

Strength

E3MOM x 5 sets

5 Touch and Go Clusters

WOD

Every 2 Mins for 5 Rounds

50 Double Unders

10-17 Calories Bike/Ski/Row

Orwell Conditioning 9am (Easter Hours)

40 EMOM 

1st min 10-15 calorie bike 

2nd min 10-15 calorie ski erg 

3rd min 10-15 calorie rower

4th min rest  

Saturday 20th April 2019 

CrossFit

Strength

Bench Press

Go every 2:30 mins  3-3-3-2-2

WOD

Intervals

3 mins on 1 min off x 4

30 Wall Balls

10-15 Press Ups

Orwell Weightlifting 09:30am 

Snatch

Primer – Muscle Snatch + Hip Snatch + Snatch Balance 4 x 1+1+2

Snatch

3 x 3 at 70%

3 x 2 at 80-85%

Snatch Deadlift 4 x 5 at 100-110% of Snatch

Sunday 21st April 2019 

Conditioning

As a pair

Run 800m

100 Cal Bike/Ski/Row

Run 600m

80 Cal

Run 400m

60 Cal

Run 200m

40 Cal

CrossFit

Strength

Deadlift

3-3-3-2-2

WOD

30 GTOH (Ground to over head) 

Every time you break 30 Double Unders