Leo Gym CrossFit Marlow 4/2/19


Monday


A) Super Set 5 x 6 seated single arm DB Press Strict press 5 x 5 Bulgarian Split Squats ES


B) For Time (20 min TC) 2 DB Lunges 22.5/15 2 DB Cleans 22.5/15 2 DB Push Press 22.5/15 500m Row 4 DB Lunges 4 DB Cleans 4 DB Push Press 400m Row 6 DB Lunges 6 DB Cleans 6 DB Push Press 300m Row 8 DB Lunges 8 DB Cleans 8 DB Push Press 200m Row 10 DB Lunges 10 DB Cleans 10 DB Push Press

100m row


Tuesday


A) Deadlifts 10-8-8-5-5-5


B) In Pairs 5 Rounds 40 HR Press Ups 40 Burpee Box Jumps 40 KB Swings 24/16


Wednesday


A) 14 min to build to a 1 RM OHS 14 mins to Build to a 3 RM Back squat


B) AMRAP in 7 minutes 3 Thrusters 45/30 3 Chest To Bar Pull Ups 6 Thrusters 6 Chest To Bar Pull Ups 9 Thrusters 9 Chest To Bar Pull Ups 12 Thrusters 12 Chest To Bar Pull Ups 15 Thrusters 15 Chest To Bar Pull Ups


Thursday


A) 10-1 Bench Press Cleans


B) 5 RFT 8 HSPU 8 Ring Dips 25 Wall Balls


Friday


A) 8 mins 5 weighted pull Ups


B) 35 min Amrap 40 Double Unders 10 HP Cleans 15 box Jumps 2 Full Length Farmer Carries 5 Pull Ups



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