CrossFit Orwell Affiliate Programme 18-02-2019

Monday 18th February 2019 

CrossFit
Skill – T2B Progressions
WOD
8 Min AMRAP
15-12-9
Calories on machine
Dumbbell Hang Clean and Press each side

Conditioning 6.30pm 

4 RFT (35 min time cap)
30 Cal Row
15 Burpees
30 Wall Balls
15 American KB Swings
30 Cal Assault Bike

Orwell Gymnastics 6:30pm

Week 1 Focus: Toes to bar

Tuesday 19th February 2019

Conditioning 6am
1000m Row or Ski Buy In
3 Rounds
20 Burpees
25 KB Swings
30 Ab Mat Sit Ups
1000m Row or Ski Buy Out

CrossFit
Strength
Split Squats 4 x 8 each leg
WOD 3 RFT
21 KB Swings
21 Med Ball Cleans
21 Ab Mat Sit Ups

Wednesday 20th February 2019

CrossFit

Strength
Push Jerks 5-5-5-5-5

WOD
EMOM 10 Mins
Min 1 – 7 GTOH
Min 2 – 7-12 Over Bar Burpees

Orwell Weightlifting 7.30pm

Primer – Jerk Balance 4 x 5 each leg
Main – 1 AK Clean, 1 BK Clean + 2 Split Jerks
5 sets at 75-80%
Accessory – Clean Grip Sots Press 3 x 8
(AK = Above Knee, BK = Below Knee)

Thursday 21st February 2019

Orwell Conditioning 6am
26 Min AMRAP
Ski or Row 500m
16 Dumbbell Alt Hang Clean and Press
32 Dumbbell Lunges
64 DU/SU

CrossFit

Strength – Cleans 5 x 5 EMOM / 5 x 3 EMOM
WOD
2 mins on 1 min off x 4
15 Wall Balls
10 Down ups
Max effort DU/Skips

Friday 22nd February 2019 

CrossFit 

8 Min AMRAP
30 Slam Balls + 30 Down Ups
2 mins rest
8 Min AMRAP
20 Single arm Dumbbell Thrusters + 15 Push Ups
2 mins rest
8 Min AMRAP
25-30 Calories Bike/Ski/Row + 20 Pull Ups

Orwell Conditioning 12.30pm

In Pairs
150 Wall Balls
100 Dumbbell Hang Power Clusters
50 Slam Balls

Saturday 23rd February 2019

CrossFit 

Strength/Skill – Handstand Holds

WOD
30-20-10
Calorie Bike/Ski/Row
Dumbbell Snatch

Orwell Weightlifting 9.30am

Primer – Muscle Snatch + Snatch Balance 4 x 3+3
Main – AK Hang Snatch + BK Hang Snatch
5 x 2+2 at 70-75%
Accessory – Snatch Grip Bent Over Row 3 x 8

Sunday 24th February 2019

Orwell Conditioning 08:30am 

40 Min EMOM
Min 1 – Bike 10-15 Cal
Min 2 – Ski 10-15 Cal
Min 3 – Row 10-15 Cal
Min 4 – Rest

CrossFit 

Strength
Deadlifts 5-5-5-5-5

WOD
In Pairs
10 Min AMRAP – I Go You Go
10 Cal Bike or Ski
10 Box Jump Overs
2 mins rest
5 Min AMRAP
Max Burpees (Individual)