Leo Gym Marlow 11/2/19 Deload Week CrossFit


Monday


A) E3MOM x 6

5 Tempo Back Squats @ 60% 3-1-1-0


B) For Time

Accumulate 2 min Top of Pull Up 2 Min KB squat Hold 2 hanging L-sit 2 min top of ring hold 2 min plank


Tuesday


A)i) Single leg Box Jumps 5 x.5 ES


ii) Muscle Up Drills


B) 7 Min Max Burpees


Wednesday


A) Strict Press


B) EMOM x 4 1) 5 HSPU 2) 12/8 Cal Row 3) 12 OH Lunges 4) 15 Hollow Rocks 5) Rest

Thursday


A) 12 mins Kipping Practice 8 mins Double Under Drills


B) .70 TTB Any break 40 DU


Friday


A) 5 x 8 KB Single leg DL 4 x 5 Hip Thrusts


B) 4 Rounds

250m Row

2 lengths farmer carries 32/24

10 Russian KBS 32/24

15 box jumps 24/20

2 mins rest


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