Leo Gym Marlow CrossFit Workout Week 23/9/19

Monday


A) 10 mins 3 Rnds 8 Single leg Deadlifts Es 5 Nordics 10 Back Extentions

10 mins 3 Rnds building weight to Wod weight 8 Deadlifts 6 Hang Cleans 4 Push Press


B) 18 TC 800m row 24 Deadlifts 70/50 18 Hang Power Cleans 9 Push Press 800m Row 24 Deadlifts 18 Hang Clean 12 Push Press 800m Row


Tuesday


A) 5 Rnds


8 DB lunges Es (1 DB OH, 1 DB FR)

Kipping & BMU Technique


B) 4min AMRAP 12 Thrusters 3 BMU

4 min rest

4 min AMRAP 10 thruster 6 C2B

4 min rest

4 min AMRAP 8 thrusters 8 pull Ups


Wednesday


A)i) E2MOM x 3 1) 50ft HS walk 2) 3 wall walk, 3 strict HSPU, 3 Kipping HSPU 3) 30 shoulder taps


ii) 4 x 3 single leg box jumps Es


B) E4MOM x 4 25 KB Swings 25 box jumps 25 Press Ups


Thursday


A) 3 x 5 Sotts Press

E1.5MOM x 10 2 Snatch


B) 5 RFT 400m Run 20 DB Snatch 22.5/15


Friday


A) 5 Rnds

5 Tempo Front squat 1-3-1-0

20 V-sits

30 sec DU

45 secs plank


B) AMRAP 13 50 DU 10 TTB 14 BB front rack lunges 50/35



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