CrossFit Orwell Affiliate Programme 28-01-2019

Monday 28th January 2019 

CrossFit
Strength
Front Squat 10-8-6-4-2 (Aim is to increase total weight lifted from last week)

WOD
12 minute AMRAP
Bike-Ski or Row calories 3-6-9-12-15-18….etc
Wall balls 3-6-9-12-15-18….etc

Orwell Conditioning 6:30pm 

40 EMOM
1st min 10/15 calorie bike
2nd min 10/15 calorie ski erg
3rd min 10/15 calorie rower
4th min rest

Tuesday 29th January 2019 

CrossFit
Strength
Pull ups 4 x 5-8 *Assisted variations will also be given

WOD
11 minute AMRAP
11 kettlebell squat Clean
11 down ups
11 single arm kettlebell push press each arm

Orwell Conditioning 6:00am

Station 1: 5 AMRAP 10 down ups + 10 dumbbell push press each arm
Station 2: 5 AMRAP 12/9 calorie ski erg 15 Air squats
Station 3: 5 AMRAP 50 KB Swings 50 over box jumps
Station 4: Max calories assault bike

Wednesday 30th January 2019 

CrossFit
Strength
Deadlifts 5 x 8

WOD
10 minute AMRAP
8 T2B
20 DU – 60 SU
20 Alternating dumbbell snatch 22.5/15kg

Orwell Weightlifting 7:30pm

Primer- Hip snatch + snatch balance
4 x 3 + 3 50% of 1RM
Below knee hang snatch
2 x 3 70-75%
2 x 2 80%
3 x 1 85%-90%
Snatch Deadlift
3 x 5 110%

Thursday 31st January 2019 

CrossFit
Strength/Weightlifting
Hang Power snatch 5 x 3

WOD
In pairs
Row 2000m (share evenly)
50 Synchro Down Ups

Orwell Conditioning 6:00am
Running clock ( 1 minute between AMRAPs
10 AMRAP 1000m row + 50 wall balls
10 AMRAP 750m Ski erg + 40 down ups
10 AMRAP 50 calorie assault bike + 35 box jumps

Friday 1st February 2019

CrossFit
Strength
Bench press 10-8-6-4-2 (Aim is to increase total weight lifted from last week)
paired with
10 Dumbbell bicep curls

WOD
21-15-9
Thrusters
Over bar burpees

Orwell Conditioning 12:30pm 

In a pair
1000m row
1000m ski erg
100 calorie assault bike
100 down ups

Saturday 2nd February 2019 

CrossFit
Strength
Push Press 10-8-6-4-2 (Aim is to increase total weight lifted from last week)

WOD
5 rounds
12 Pull ups
24 Wall balls

Orwell Weightlifting 09:30am

Primer: Clean pull under 3 x 5
1 Clean
1 Front squat
1 Split jerk
to maximum

Sunday 3rd February 2019

CrossFit
WOD
2 mins on 1 minute off x 6
10 Hang power clean
15 KB swings
Remaining time: Slam balls – Down ups
*Alternate each round between slam balls and down ups

Orwell Conditioning
For time
3 rounds
Run 800m
Ski erg 800m or Bike 55/40 calories or Row 800m