Leo Gym Workout Week 10/6/19 CrossFit Marlow

Monday


A) 5 x 3 weighted Pull Ups 5 x 10 BB Lunges (Es)


B) 10 minute AMRAP 6 Chest To Bar Pull-Ups 50 ft OH lunge 22.5/15


Tuesday


A) E3MOM Deadlifts 1-6) 5 @ 70% 6-9) 5 @ 75% 9-12) 4 @ 80% 12-15) 3 @ 85% 15-18) 2 @ 90% 18-21) max @ 75%


B) 2min on 2min off x 4 10 DB Cleans 22.5/15 10 KB Swings 24/16 10 Ring Press Ups


Wednesday


A) 4 x 3 Push Press 3 x 2 Jerk


B) 5 RFT 10 HSPU 10 Burpee Box Jumps 20/15 Cal Row


Thursday


A) 5 x E1.5MOM 1) 8 pistols ES 2) 40 DU


3 x 5 Front Squat 1-3-1-0


B) For Time 100 DU 40 Pistol Squats 100 DU 30 HPC 50/35 100 DU 20 Front Squats 50/35

Friday


A) EMOM x 4 1) 10 Straight arm pull-down 2)10 paralette tuck through 3) 15 hollow rocks 4) 10 back extensions 5) 30 sec HS Hold


B) 100 TTB *any break

150m row

10 KB swings 24/16



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