CrossFit Orwell Programme 17-06-2019

Monday 17th June 2019

CrossFit

Handstand hold practice

(10 minutes)

Core circuit 3 rounds

20 V-Ups

20 Russian twists

30 sec side plank each side

WOD

3 RFT

400/500m Ski/Row or 25/35 cal bike

20 single arm dumbbell clusters

Orwell Conditioning 6:30pm

In a pair row or ski 5000m

Change every 500m and complete

10 D-Balls

16 DB lunges

Tuesday 18th June 2019

CrossFit

Strength

EMOM 10

2 Snatch 70%

WOD

21-15-9

Down ups

Wall Balls

*50 DU/SU after each round*

Orwell Conditioning 6:00am

Every 4 minutes for 7 rounds

20 Burpees

20 AKB Swings

15 Wall Balls

Wednesday 19th June 2019

CrossFit

Strength

Front Squat

5-3-2-1-1-1

WOD

30 GTOH for time

Every time you break run 200m 

Orwell Weightlifting 7:30pm 

Snatch 5 x 2 at 80%

Snatch Pulls 4 x 5 at 90%

Snatch Balance 5 x 3 by feel

Thursday 20th June 2019

CrossFit

EMOM 12

Min 1 – 3-5 Ring muscle up transitions

Min 2 – 12 Plate OH sit ups

Min 3 – 10 seated dumbbell press

WOD

For Time

40 ALT Dumbell Snatch

40 T2B

40 ALT Dumbell Snatch

Orwell Conditioning 6:00am

In a pair

Row or ski 100 cal

80 DB snatch

60 Ring rows

Row or ski 80 cal

60 DB Snatch

40  synchro goblet squats

Row or ski 60 cal

20 synchro burpees

Friday 21st June 2019

CrossFit   

Strength

Bench Press 5 x 3 at 80%

Go every 2:30 minutes

WOD

90 sec on 1 min off x 5

10 Deadlifts @ 50%

10-15 Press Ups

Max AB mat sit ups 

Orwell Conditioning 12.30pm

 AMRAP 20 

15/20 Cal Machine

20 Slam Balls

20 Down Ups

20 Goblet Squats

Saturday 22nd June 2019

CrossFit

Strength

Front rack barbell lunges 4 x 16

Go every 2:30 mins

WOD

EMOM 20 

Min 1 7/10 cal machine sprint

Min 2 – 5 T2B + 5 DB Thrusters

Orwell Weightlifting 09:30am 

Back Squat 5-3-1-1-1

Clean + Front Squat + Split jerk

15 minutes to maximum after warm up

Sunday 23rd June 2019

CrossFit

WOD 1

10 min Cindy

5 Pull ups

10 Push Ups

15 Air Squats

Rest 5 Mins

WOD 2

4 RFT (10 min cap)

10 Cleans

10/15 Cal Machine

Orwell Conditioning 8:00am 

EMOM 32mins

Min 1-2 – Run 200-400m

Min 3 – 20 Wall Balls

Min 4 – 12 Alt DB hang clean and press

 

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