Leo Gym Workout 11/3/19 CrossFit Marlow

Monday

A) 6 sets

10 Deadlifts

10 Archer Press Ups

10 Pikes off rowing machine

B) For Time 40 DB Cleans 22.5/15 40 Burpees 40 DB DL 22.5/15 60 press ups

Tuesday

A) 5 x 5 Back Squat 4 x 5 Snatch balance

B) 13 min Amrap 21-15-9 1) Power Snatch 43/30 2) Pull UPs then 21-15-9 1) OHS 43/30 2) C2B

Wednesday

A) 6 super sets 6 Banded BB Shoulder press 8 banded rotation es 30s Handstand hold

B) 15 min AMRAP Partner WOD 20 KB Swings 24/16 15 box jumps 24/20 10 ring dips

Thursday

A) 3 x 5 Sotts Press 3 x 2 Jerk 75%, 80%, 85% 3 x 5 clean pulls 13 min to establish 1 RM clean & jerk

B) 3 Rounds For Time 50 DU 20 KB Snatch 24/16 10 TTB

Friday

A) 3 Hurdle Hops (max height)

B) 30min AMRAP 350m Row 2 full lengths farmer carries 8 HPC 50/35 6 Front Squats 50/35 30 Sit Ups 20 box jumps