CrossFit Orwell Programme 08-04-2019

Monday 8th April 2019

CrossFit

Strength

Deadlift

E2MOM 3-3-3-3-3

WOD

5 min AMRAP

5 Power Cleans

7 Front Squats

9 Pull Ups

2 mins Rest

Repeat

Orwell Conditioning 6:30pm

15 Min AMRAP

20 Lunges

20 Wall Balls

20 Burpees

5 mins rest

15 Min AMRAP

20 Single Arm Dumbell Thrusters

20 Ab Mat Sit Ups

20 HR Press Ups

Tuesday 9th April 2019 

Orwell Conditioning 6:00am

In a Pair

22 Minute AMRAP

22 Slam Balls

22 Box Jumps

22 Plate GTOH

500m Ski/Row

Rest 3 minutes

3 Rounds for Quality

15 weighted sit ups

30-45 second plank

20 Russian Twists

CrossFit

Strength/Skill

5 Rounds for quality

3-5 Wall Climbs

10 Seated Dumbell Press

10 Strict Hanging knee raises

WOD

For Time

50 Cal Bike/Ski/Row

50 Down Ups

100 Double Unders/150 Skips

Wednesday 10th March 2019 

CrossFit

Strength

Front Squats 5-5-5-5-5

Paired With

Box Jumps 5-5-5-5-5

WOD

10 Min AMRAP

15 KB Swings

12 T2B

12 KB Cleans

Orwell Weightlifting 7:30pm 

Snatch Primer Muscle Snatch 5-5-5-5 50%

Snatch 3-3-3 80% 2-2-2 85-90%

Thursday 11th March 2019 

Orwell Conditioning 6:00am 

30 Minute AMRAP

30 Walking Lunges

30 Dumbell Snatches

30 Goblet Squats

30 Second Plank

CrossFit

Strength

Push Press

E2MOM 5-5-3-3-3

WOD

21-15-9

Power clean

HSPU

Friday 12th March 2019 

CrossFit

Strength

Barbell Split Squats

E2MOM X 5 Each Leg

WOD

12 Min AMRAP

12-15 Cal Bike/Ski/Row

20 Single Arm Dumbell Push Press (10 each arm)

20 Ab Mat Sit Ups

Orwell Conditioning 12.30pm

In a pair

5000m Ski/Row

Change every 500m

While one person works the other person completes 10 Slam Balls and 10 Down Ups 

Saturday 13th March 2019

CrossFit

Strength

15 Mins to build to a 1RM Cluster

WOD

Every 3 mins x 5 Rounds

10 Thrusters

10 Over Bar Burpees

Orwell Weightlifting 09:30am 

Primer

Clean Pull Under 5-5-5-5 at 40%

Clean and Jerk 3-3-3-3-3 80%

Clean Grip RDL 8-8-8-8 90% of clean

Sunday 14th March 2019

Conditioning

10 min cap

21-18-15-12

American KB swings 

Cal Row/Ski

3 minutes rest 

10 min cap

3-6-9-12-15-18-21

Burpees 

Wall balls 

Core Finisher 

4 sets 60 seconds between sets

60 second plank hold 

paired with 

10-20 V ups 

CrossFit

Strength 

Bench Press

5-5-5-3-3

Go Every 2:30 minutes

WOD

As a pair

3 rounds 

Row/Ski 500m

30 Pull Ups

30 Box Jumps