CrossFit Orwell Affiliate Programme 27-05-2019

Monday 27th May 2019 

Hero WOD 

“MURPH” 

1 mile run 

100 pull ups 

200 Push ups 

300 Air squats 

1 mile run 

Tuesday 28th May 2019 

CrossFit

Every 2 minutes x 6 sets

8 Deadlifts 65% 

WOD (15 min cap)

Run 200m

30 Power Cleans

Run 200m

30 STOH

Run 200m

30 GTOH

Orwell Conditioning 6:00am 

800m Run Buy In

10 Rounds

9 Burpees

12 KB Swings

15 Goblet Squats

800m Run buy out

Wednesday 29th May 2019 

CrossFit

Strength

HSPU Variations

5-10 HSPU

16 Renegade Row X 5 sets

WOD

10-1

T2B

Wall balls 

Burpees 

Orwell Weightlifting 7:30pm 

Hang Clean + Split Jerk + BN Jerk 4 x 2+2+2

Clean and Jerk 5 x 2 at 80-85%

Back Squat 4 x 5 at 75%

Thursday 30th May 2019 

CrossFit

Strength/Skill

Ring Muscle Up Skill Work

5-10 False Grip Pull up/Ring row

8-10 Dips on rings or box

WOD

4 Rounds

20 Dumbell/KB Push Press

15/20 Cal Bike/Ski Row

Orwell Conditioning 6:00am 

30 min AMRAP

In a team of 3

1 person completes distance on the rower

1 person completes

Farmers carries with DB/KB’s

1 person completes

20 Wall Balls

15 press ups

10 lunges with your wall ball

Friday 31st May 2019 

CrossFit   

Strength

Front Squats 5 x 3

Go every 2:30 minutes 75-80%

WOD

Partner Workout

42-30-18

Thruster

C2B

Bar over burpees

Orwell Conditioning 12.30pm

22 Min AMRAP

22 Slam Balls

22 dumbell hang clean and press

22 Box Jumps

22 Ab Mat sit ups

22 Cal Row/Ski/Bike

Saturday 1st May 2019

CrossFit

Strength

OHS 5 x 8

Go every 2 minutes

WOD

EMOM 15 Mins

Min 1 – 20 American KB swings

Min 2 – 40 DU

Min 3 – 200m Run

Orwell Weightlifting 09:30am 

2 Muscle Snatch + 2 Hip Snatch + 2 Snatch Balance + 2 OHS

X 3 sets

Slow Snatch 3 x 3 at 65%

Snatch 3 x 3 at 75% 3 x 2 at 80%

Hang snatch high pull 3 x 8 at 75%

Sunday 2nd May 2019

CrossFit

WOD

20-minute cap 

Run 400m

30 Wall Balls

Run 400m

30 Push Ups

Run 400m

30 KB Swings

400m Run

30 T2B

Run 400m

30 Burpees

Orwell Conditioning 08:00am

4 Rounds for time

800m Run

12 Burpees

10 Pull Ups

20 Front rack walking lunges

20 KB swings

 

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