CrossFit Orwell Affiliate Programme 17/12/2018

Monday 17th December 

CrossFit

Strength
Bench Press
2 x 3
2 x 2
3 x 1 ascending by feel

WOD
4 rounds
21 wall ball 9/6kg
18 pull ups
15 KB swings 24/16kg
12 HSPU  * Inverted box push ups * Seated DB Press

Orwell Conditioning 6.30pm
40 Min EMOM
Min 1 – Ski 10/15 Cal
Min 2 – 10-15 Cal Row
Min 3 – 10-15 Down Ups
Min 4 – Rest

Tuesday 18th December 

Orwell Conditioning 6:00am
10 minute AMRAP
Ski 12/9 calories
15 Wall balls 9/6kg
2 mins rest
10 minute AMRAP
500M Row
20 single arm DB Thrusters (10 each arm)
2 mins rest
10 minute AMRAP
12/9 Cal bike
20U/40SU

CrossFit

WOD

30 Min EMOM
Min 1 – 10-15 Box Jumps
Min 2 – 12 Thrusters (42.5kg/30kg)
Min 3 – 8-12 Over Bar Burpees
Min 4 – 6-12 Press Ups
Min 5 –Rest

Wednesday 19th December 

CrossFit

Strength
Deadlift
2 x 3 85%
2 x 2 90%
3 x 1 ascending

WOD
3 Rounds For Time
20 Med Ball Cleans 9/6kg
20 Push Press 50/30kg
20 Ab Mat Sit ups

Orwell Weightlifting 7:30pm 

Snatch
3 x 3 75-80%
3 x 2 80-85%

Back Squat
2 x 5 80%
3 x 3 85%

Thursday 20th December 

CrossFit 

Strength
Front squats
2 x 3 85%
2 x 2 90%
3 x 1 Ascending

WOD
15 Clean and Push jerks 55/35kg
Ski or row calories 25/35 calories
15 Clean & Push Jerks 55/35kg

Orwell Conditioning 6:00am
28 Min EMOM
Min 1 – 16 Dumbbell Snatch (20/12.5kg)
Min 2 – 16 Dumbbell lunges (20/12.5kg)
Min 3 – 1 Min of Skipping or Doubles
Min 4- REST

Friday 21st December

CrossFit

Strength/gymnastics

Handstand progressions
Wall Walks/Handstand Holds

WOD
1km Row Time Trial

Orwell Conditioning 12:30pm

In a Pair
Row 2000m
Ski 2000m
Bike 100 calories

Saturday 22nd December 

CrossFit

Strength 
Strict pull ups
5 x 5-8

WOD
For Time
100 Double-Unders
50 American KB swings (24kg/16kg)
25 Thrusters 42.5/30kg

Orwell Weightlifting 09:30am 

Clean and Jerk
5 x 1 + 2 at 80-85%

Front Rack Lunge
4 x 12 By feel

Sunday 23rd December

CrossFit
Power Snatch Technique work
WOD
10 Min AMRAP
30 Double Unders
15 Power Snatches (35/25kg)

Orwell Conditioning 8.30am

30 Min AMRAP
800m Run
15-12-9
Burpees
Slam Balls 15Kg/9Kg
400m Run
15-12-9
Squat Cleans 42.5kg/30kg
Over Bar Burpees