CrossFit Orwell Affiliate Programme 24/12/2018

Monday 24th December


Christmas eve workout Bonanza
28 minute AMRAP
In teams of 4
#1 AMRAP 8 wall balls – 8 KB swings – 8 Down ups
#2 Max calories Bike/Ski/Row
#3 Run 200m
# Rest

Tuesday 25th December – Christmas Day Closed

Wednesday 26th December –  Boxing Day Closed

Thursday 27th December


CrossFit
10 minute AMRAP
5 pull ups/Ring Rows
10 push ups
15 Air squats
2 minutes rest
10 minute AMRAP
10 Front squats 42.5/30kg
10 Push Press 42.5/30kg
10 Burpees
2 minutes rest
10 minute max calorie
Bike/Ski/Row
E2MOM 15 Slam balls 9/6kg

Friday 28th December


CrossFit
Strength
Back rack Barbell lunges 4 x 12 reps (By feel)

WOD
3 rounds
Run 200m
15 Power cleans 50kg/35kg
12 Box Jumps 24”/20”

Saturday 29th December


CrossFit
EMOM 24
1st Min – 15-20 wall ball shots 9kg/6kg
2nd Min – 15 pull ups/ring rows
3rd Min –  45 second Assault Bike (hard pace)
4th REST


Orwell Weightlifting
Back squat 3 x 10 60% of 1RM
Hang cluster
EMOM for 10 minutes 5 reps at a moderate weight

Sunday 30th December


Conditioning 08:30am
5 rounds
400m run
20 Alternating hang clean and press 22.5/15kg
20 Down ups


CrossFit
Hang power snatch technique
Hang power snatch 4 x 5
(by feel) must not put the barbell down between reps

WOD
In pairs
3 rounds
1000m row/Ski
50 pull ups/ring rows
40 push ups

 

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