CrossFit Orwell Affiliate Programme 26/11/2018

Monday 26th November 

CrossFit
Strength
Front squat
5 x 3

WOD
9 minute AMRAP
3 Deadlifts
6 Power cleans
9 thrusters
(55/35kg)
2 minutes rest
8 min
Max distance
Row/Ski/Bike

Orwell Conditioning (6:30pm)
40 EMOM
1st min 10-15 calorie Bike
2nd min 10-15 cal Ski
3rd min 10-15 Cal Row
4th min Rest

Tuesday 27th November 

Orwell Conditioning (6:00am)

* Double under practice

30 MIN AMRAP
Row/Ski 750m
50 wall balls 9kg/6kg
40 DU/80SU
30 Down ups
20 Box jumps (24/20inch)

CrossFit
Strength Circuit
10 Push Press
10 Bent Over Barbell Row
10 Pallof press e/s
4 sets 60 seconds btw sets

WOD
5 rounds
15 box jumps 24″/20″
15 Russian kB swings 32/24kg
15 Ab mat sit ups

Wednesday 28th November 

CrossFit
Strength
Eccentric pull ups 5 x 5
paired with
30 second Hollow Hold

WOD
2 mins on 1 mins off x 5
16 Front Rack KB Lunges 20kg/12kg
12 Wall Balls 9kg/6kg
Max Down ups

Weightlifting (7:30pm)
Clean deadlift + BK Hang Clean
4 x 3+2 (70-75%)

Split jerks
5 x 5
60% of best Split jerk

Thursday 29th November

 

Orwell Conditioning (6:00am)
10 min AMRAP
15 Cal Ski/Row
15 Slam Balls (15/9kg)
2 mins Rest
8 min AMRAP
15 American KB Swings (24/16kg)
15 Ab Mat Sit ups
2 mins rest
6 min AMRAP
10 Press ups
15 Goblet squats (24/16kg)

CrossFit
Strength/Weightlifting
Squat Cleans
5 x 5 70-75% of best clean

WOD
12 minute AMRAP
10 KB Deadlifts 32kg/24kg
15 Slam Balls 9kg/5kg
10 Cal Row/bike/Ski

Friday 30th November

CrossFit
Strength Circuit
4 sets 60 seconds btw sets
Barbell lunges 4 x 12
Ring Rows 4 x 8-10
V ups 4 x 15

WOD
In pairs
150 wall balls 9kg/6kg
100 calorie Ski/Row
75 Burpees
50 Box jumps 20″24″

Orwell Conditioning (12:30pm)
24 Min EMOM
Min 1 – 200-250m Ski/Row
Min 2 – 8 Single arm DB Push press each arm (22.5/15kg)
Min 3 – 45 seconds skipping/DU
Min 4 – 30 second plank

Saturday 1st December 

CrossFit
Strength /Gymnastics
5 rounds for quality
6-8 Strict pull ups
6-8 Strict HSPU
30 second ring hold
60 seconds btw rounds

WOD
3 rounds
25 American KB swings 28/20kg
50 DU
10 Burpees

Weightlifting (09:30am)
Snatch Balance from rack 5 x 5 by feel or 65-70%
Back Squat 5 x 5 at 75%
Sots Press  3 x 6

Sunday 2nd December 

Orwell Conditioning
3 min AMRAP
10 slam balls 9kg/5kg
7 burpees
1 min rest
3 min AMRAP
12 American KB swings 24kg/16kg
10 box jumps 24″20″
1 min rest
3 min AMRAP
Bike or Ski for calories

CrossFit
Strength/Skill
OHS 5 x 5

WOD
In a pair
Row/Ski 1500m
2 rounds of:
50 Thrusters (20/15kg)
40 Over Bar Burpees
Row/Ski 1500m
(all reps shared)