CrossFit Orwell Affiliate Programme 25-02-2019

Monday 25th February 2019

https://youtu.be/hpZJYeOwHgQ

CrossFit OPEN 19.1

15 Min AMRAP (set off in waves of 5)

19 Wall Balls

19 Calorie Row

Orwell Conditioning 6:30pm

In pairs

1K Row or Ski

150 wall balls

100 down ups

50 slam balls

Tuesday 26th February 2019 

https://youtu.be/nD0K8GvZP9E

T2B strength circuit

5 Rounds for quality

20-30 second active hang

Barbell Roll Outs x 10

Partner Ball Ups x 8

WOD – In a pair

200 DU / 200 Skips (shared evenly)

100 Dumbell Snatch (change every 10 reps)

50 Box Jumps (change every 5)

Orwell Conditioning 6:00am

2 rounds

10 burpees – 10 cal machine

20 burpees – 20 cal machine

10 ALT Dumbbell snatch – 10 cal machine

20 ALT Dumbbell snatch – 20 cal machine

10 box jumps – 10 cal machine

20 box jumps – 20 cal machine

Wednesday 27th February 2019

https://youtu.be/mqnF7j9coes

Strength/Weightlifting

GTOH (Ground to Overhead)

5 Reps every 90 Seconds for 6 Rounds

WOD 

8 Min Amrap

Run 200m

15 American KB Swings

Orwell Weightlifting 7:30pm

Muscle Snatch + Drop Snatch – EMOM 2+2 (6 Mins)

BK Snatch – 5 x 3 at 70-75%

Snatch Deadlifts – 4 x 5 at 100%

Thursday 28th February 2019

https://youtu.be/BbEdP0sNjZc

Strength

Split Squats

5 x 6 each leg

WOD

2 mins on 1 min off x 5

15 Cal Bike/Ski/Row

10 Ring rows/Inverted rows

Max Down Ups

Orwell Conditioning 6:00am

30 minute AMRAP

30 calorie row

30 Double unders

30 Burpees over the rope

30 Double unders

Friday 1st March 2019

https://youtu.be/fG5MpgTbbaM

Strength 

5 Rounds for Quality

5-10 Strict Pull Ups

10 Lat Raises

20 Hollow Rocks

WOD – 4RFT

10 Hang Power Cleans

10 Push Press

Orwell Conditioning 12:30pm

24 minute AMRAP

30 calorie Row/Bike

30 Wall balls

30 Box step ups

30 Ab mat sit ups

Saturday 2nd March 2019

https://youtu.be/op9kVnSso6Q

Strength

Deadlifts 5-5-3-3-3

WOD

10 Min AMRAP

250m Row/Ski or 12/15 cal bike

10 DB/KB front Squats

20 Ab Mat Sit Ups

Orwell Weightlifting 09:30am

Split Jerk from rack – 3-3-3-3-3

Clean – 3-3-2-2-1-1-1

Sunday 3rd March 2019

https://youtu.be/fpUD0mcFp_0

CrossFit – WOD

10 Mins to complete

3 Rounds of

30 Wall Balls

30 Slam Balls

30 DU

4 mins rest

8 Mins to complete

800m Run and 50 Cal Bike/Ski/Row

2 mins rest

AMRAP 4

10 Kb Swings

10 Press Ups

Orwell Conditioning 08:30am

I go you go relay

20 minute AMRAP

10 calorie Bike/Ski

10 Russian swings

10 down ups