Leo Gym CrossFit Marlow Workout 19/11/18

Monday

A) 30 Mins E1.5MOM 8 DB Shrugs x 5 8 Bicep Curls x 5 8 Ring Dips x 5 8 Seated DB Shoulder Press x 5

B) 10 min AMRAP 5 box Jumps 8 DB Push Press 17.5/12.5 6 TTB

Tuesday

A) 5 RM Deadlifts

B) 10 x 100m Row

Wednesday

A)i) Handstand practice

ii) Paralette tuck throughs

B) EMOM x 6 1) 15/12cal Row 2) 12 wall balls 9/6 3) 30 Du/Skips 4) 6 strict pull ups 5) 15 KB swings 24/16

Thursday

A) Split Jerk

B) Chipper 1000m Row 60 KB Snatch 24/16 50 box jumps 45 HP cleans 40/30 30 push press 40/30 20 ring Dips

1000m Row

Friday

A) 3RM Back Squat

B) 12 min AMRAP

16 Single DB OH Lunges (8L/8R) 22.5/15

2 Pull Ups (Increase 2 each Round)

8 burpees