CrossFit Orwell Affiliate Programme 2/1/2019

Wednesday 2nd January 2019


CrossFit
Strength
Strict Shoulder press
5 x 8
WOD
5 rounds
10 Hang Squat cleans 55kg/35kg
10 Burpees

Orwell Weightlifting 7:30pm
Snatch 2 x 3 70% / 2 x 2 75-80% / 3 x 1 85%
Snatch Grip Floating Deadlifts 5 x 5

Thursday 3rd January 2019

CrossFit
Strength
Barbell Lunges
4 x 12
WOD
Part A
27-21-15-9 10 minute CAP
KB swings 24/16kg
AB mat Sit ups
Part B
In Pairs – 5 rounds each
1 min work 1 min rest
Bike/Ski/Row

Orwell Conditioning 6:00am
5 minute stations
1 minute rest between stations
AMRAP 5
20 air squats 10 burpees
AMRAP 5
15 Slam Balls
25 DU / 60 singles
AMRAP 5
12/9 cal ski erg
15 Ab mat sit ups
AMRAP 5
Dumbbell clean and press
(every break complete 10 push ups)

Friday 4th January 2019


CrossFit
Strength/Skill
Hang Power snatch
4 x 5 (weight by feel, ascend to a challenging set)
WOD
22-16-10
Dumbbell snatch 22.5kg/15kg
Wall balls 9/6kg

Orwell Conditioning 12:30
3 minutes stations 1 minute between stations x2

Station 1
25 KB swings
max effort assault bike
Station 2
max distance rower
Station 3 AMRAP 3
5 wall balls
5 down ups
Station 4
25 slam balls
max calorie ski erg

Saturday 5th January 2019


CrossFit
Strength
Sumo Deadlift 4 x 8
WOD
4 rounds
10 T2B
8 GTOH 60/40kg
6 Front Squats 60/40kg

Orwell Weightlifting 9:30am
Clean and Jerk 2 x 3 70% / 2 x 2 75-80% / 3 x 1 85%
Front squats (build to a heavy 5)

Sunday 6th January 2019


CrossFit
Strength
Bench Press 5 x 8
paired with
Pull ups / Ring Rows 5 x 8
WOD
3 rounds
400m run (carrying a wall ball 9kg/6kg)
50 wall balls 9kg/6kg

Orwell Conditioning 8:30am
4 Rounds
8oom run
20 cal Ski/Row/Bike
18 Push ups
15 Slam balls