Leo Gym Workout Week 13/5/19 CrossFit Marlow

Monday


A) E1.5MOM x 8 1 Squat clean 1 Hang Clean 1 front Squat


B) 25 min AMRAP 400m Run 4 cleans @ BW


Tuesday


A)i) 3 x 10 chin-ups


ii) Strict Press 10-8-5 5+ @ 85% 3+ @ 90% 1+ @95%


B) 5 RFT 30 DU 15 Push Press 40/30 12 TTB


Wednesday

A) Front Squats 10-8-5 5+ @ 85% 3+ @ 900% 1+ @95%


B) Same plate must be used for all movements

14 Min AMRAP 8 Plate GTOH 10/15 8 OH Plate Lunges 10/15 8 Burpee to plate


Thursday


A)i) E2MOM x 3 Max HSPU


ii) Deadlift Build to a 3RM


B) 5 x 2 min on/ 2 min off 6 DL @ 70% 3RM 8 HSPU max Cal Row


Friday


A)i) 4 x 3 Broad Jumps


ii) Kipping Practice EMOM x 2 1) 12 beat swings 2) 10 kip swings 3) 8 kip with re-grip 4)5 Kip with Pull to bar 5)5 Kip with pull to bar, then push away 6) 5 Consecutive kipping pull-ups


B) 7 min AMRAP 2 BJO 2 C2B (reps increase by 2 each round)

3 min Rest

7 min 2 KB Swings 2 Press Ups 2 TTB (increase by 2)

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