CrossFit Orwell Affiliate Programme 25-03-2019

Monday 25th March 2019 

CrossFit 

19.5 

Orwell Conditioning 6:30pm 

3 Stations

1 min on 30 secs off x 6 (7:30 per station)

Rowing Intervals

Burpees

KB Swings

(2 mins rest between stations)

Tuesday 26th March 2019 

CrossFit

Strength

Deadlifts

8-8-5-5-3-3

WOD

3 RFT (10 min cap)

15-20 Cal

30 Russian KB Swings

40 DU/80 SU

Orwell Conditioning 6:00am 

In a pair

100 Wall Balls (change every 10)

80 Box Jumps

60 Dumbell Hang Snatch

40 Press Ups

20 Partner Jump Over Burpees

*Between every exercise complete 30 cal on machine between you*

Wednesday 27th March 2019 

CrossFit 

Strength

Bench Press x 8

Paired with

Strict Chin ups x 5-10

X 4 sets

WOD

3 mins on 1 min off x 3

AMRAP

6 Hang Cleans

6 Over Bar Burpees

Orwell Weightlifting 7:30pm

Snatch

5-5-5-5-5

Sotts press 4 x 5 

Thursday 28th March 2019 

CrossFit 

Strength

Front Squats

8-8-8-8-8

WOD

EMOM 12 Mins

Min 1 – 16 Alt Db Hang Clean and Press

Min 2 – 16 Alt DB Lunges

Min 3 – 8-12 T2B

Orwell Conditioning 6:00am 

As an individual

15 Min AMRAP

50 Skips/DU

25 Slam Balls

15 Goblet Squats

4 mins rest

As a pair

15 Mins Max Effort Bike or Row

Friday 29th March 2019

CrossFit

Strength

Push Press

5-5-5-5

WOD

15 Min AMRAP

15 Cal Machine

12 wall balls

9 pull ups  

Orwell Conditioning 12:30pm

24 Min EMOM

Min 1 – 200/150m Row

Min 2 – 16 Single arm ALT KB swings

Min 3 – 150/200m Ski

Min 4 – 15-20 V-Ups

Saturday 30th March 2019

CrossFit

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 BN Push Press

5 reps per set

Go every 2:30 mins for 6 sets

Then 

500m Row Time Trial  

Orwell Weightlifting 09:30am 

Clean and Jerk 5-5-5-5-5

Bent over rows 8-8-8-8 

Sunday 31st March 2019 

CrossFit

Strength 

15 minute to build to a heavy clean  

WOD

21-15-9 

Cleans 

Ring Dips

Orwell Conditioning 08:30am

40 Min EMOM

Min 1 – Bike 10/15 Cal

Min 2 – Ski 10/15 Cal

Min 3 – Row 10/15 Cal

Min 4 – Rest