CrossFit Orwell Affiliate Programme 24-06-2019

Monday 24th July 2019

CrossFit

Strength

EMOM 10 

2 Snatch 70-75%

WOD

In a pair

100 down ups

100 wall balls 

100 cal row/ski

Orwell Conditioning 6:30pm

In a pair running clock 24 mins

0-6 Max distance ski

6-12 mins

Max distance row

12-24 minutes

IGYG

12 wall balls

10 slam balls

8 burpees

While the partner holds a plank

Tuesday 25th July 2019

CrossFit

Strength

Front Squat

5-3-2-1-1-1

WOD

3 mins on 1 min off x 5

200m run

12 T2B

Max DB snatch

Orwell Conditioning 6:00am

WOD 1

3 rounds (15 min cap)

500m Row/Ski

12 Burpees

21 Box Jumps

WOD 2

3 Rounds (15 min cap)

400m Run

15 Slam Balls

21 RKB swings

Wednesday 26th July 2019

CrossFit

Muscle up drills

WOD

12 minute AMRAP

3-6-9-12-15-18

Burpees

Power cleans

Orwell Weightlifting 7:30pm 

Clean and Jerk

15 minutes to find a heavy single

EMOM 10 2 reps 70% of single  

Thursday 27th July 2019

CrossFit

Strength

Bench Press

5-3-2-1-1-1

Go every 2:30 minutes

 WOD  

“Helen”

3 rounds

400m run

21 KBS

12 pull ups

Orwell Conditioning 6:00am

30 seconds on 30 seconds off x 10 rounds

Bike

Ski

Row

1 min rest after each round

Friday 28th July 2019

CrossFit   

Strength

Front rack barbell lunges 4 x 16

Go every 2:30 mins

WOD

EMOM 21

1st min 7-10 machine sprint

2nd min 15-20 wall ball shots

3rd 15-20 V ups

Orwell Conditioning 12.30pm

Every 4 minutes x 5 rounds

12/9 Cal Ski or Row

9 DB facing burpees

12 Alt DB Snatch

Saturday 29th July 2019

CrossFit

WOD

In a pair

800m run

75 over box jumps

50 GTOH

15 Rope Climbs

50 synchro KB swings

75 synchro air squats

800m run

Orwell Weightlifting 09:30am 

Snatch

15 minutes to find a heavy single

EMOM 10 2 reps 70% of single 

Sunday 30th July 2019 

CrossFit

Handstand hold practice

(10 minutes)

Core circuit -3 rounds

20 V-Ups

20 Russian twists

30 sec side plank each side

WOD

3 rounds

75 DU

50 Air Squats

20/25 Cal machine

Orwell Conditioning 08:00am 

EMOM 5

15-20 Wall Balls

EMOM 5

10-20 Cal ski

EMOM 5

10-20 Push ups

AMRAP 5

8 cal assault bike + 8 slam balls

*1 min rest between stations*