CrossFit Orwell Affiliate Programme 18-03-2019

Monday 18th March 2019

CrossFit Open Workout 19.4

Orwell Conditioning 6:30pm 

24 minute AMRAP

21-15-9

KB swings

Wall balls

AB mat sit ups

21-15-9

Down ups

Slam balls

Tuesday 19th March 2019 

CrossFit 

Strength 

Front squats

8-8-8-8-8

WOD

21-15-9

Power clean

T2B

Orwell Conditioning 6:00am

5 rounds

Min 0-2 – 15-20 Cal Machine

Min 2-4 – 10 Dumbell Thrusters + 15 Ab Mat Sit Ups

Min 4-6 – 15-20 Burpees  

Wednesday 20th March 2019 

CrossFit 

Strength 

Floating Deadlifts

5-5-5-5-5

WOD

4 rounds

20 Wall balls

15 Burpees

10 Push Ups

Orwell Weightlifting 7:30pm 

Clean and jerk

3-2-2-1-1-1

E2MOM 8

5 front squats

75%

Thursday 21st March 2019 

CrossFit

Strength 

Bench Press x 10

Paired with 5-10 Strict Pull Ups

x 4 sets

WOD 15 Min AMRAP 

15-20 Cal Ski/Row/Bike

20 Alt Dumbell Snatch

20 BW Lunges 

Orwell Conditioning 6:00am 

IGYG

30 seconds on 30 seconds off 10 minutes 

Ski erg

3 mins rest

10 minute time cap (as an individual)

50-40-30-20-10

Ab mat sit ups

Double unders  

EMOM 10 10 strict Hanging Knee raises

Friday 22nd March 2019 

CrossFit

Strength

10 EMOM  

3 Hang cleans

WOD

10 min AMRAP

11 STOH

9/12 cal machine

Orwell Conditioning 12:30pm 

5 rounds

16 down ups

18 KB swings

20 Air Squats

18/22 cal machine  

Saturday 23rd March 2019 

CrossFit 

Strength/Skill

Rope Climb Practice

WOD

EMOM 20 

1st min 3-5 rope climbs

2nd 10-15 cal ski erg

3rd min 12-15 KB Front rack squats

4th  8-10 Burpees  

Orwell Weightlifting 09:30am 

Every 2:30 for 6 sets 60-65%

1 Snatch pull

2 Power snatch

3 Hang snatch

Back squats

4 x 3 85%

Sunday 24th March 2019 

CrossFit

Strength 

Push Press

4 x 5 

WOD

15 minute AMRAP

400m run

50 wall balls

40 double unders

30 burpees

20 pull ups

Conditioning

Run 4000m (5 x 800m route)