Leo Gym Workout Week 11/11/19 CrossFit Marlow

Monday


A)i) 4 x 5 single leg box jump es 24/20


ii) E2.5MOM Back Squats 1-2) 5 @ 70% 3) 4 @ 75% 4) 3 @ 80% 5) 2 @ 85% 6) max @ 70%


B) 5 RFT 8 Front Rack Lunges 50/35 16 Box Jumps 24/20 32 Ab mat sit Ups


Tuesday


A) EMOM x 5 1) Hand Stand walks 2) 5 single leg DL Es (KB) 3)4-10 HSPU 4) 30s DU


B) 4 RFT Run 400m 50 DU 12 HSPU


Wednesday


A) E2MOM 1-3) 5 Snatch Pulls 4-7) 2 snatch @ 75% 8-11) 1 snatch (building weight)

B) 12 AMRAP 10 Power snatch 43/29 10 Pull Ups 20 Cal Row


Thursday


A) Build to a 3 RM Deadlifts


B) 8 RFT 5 DL 100/70 10 burpees

15 wall balls 9/6


Friday


A) Push Press 4 x 5

Split Jerk 1 x 5 2 x 3 2 x 2 2 x 1 B) 14 AMRAP 8 STOH 45/30 8 TTB 20 KB Swings



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