Leo Gym Workout week 14/11/19 CrossFit Marlow

Monday


A)i) 4 x 8 Banded ring muscle Up drills


ii) 5 Rounds

5 Pendlay Row

8 TTB


B) For Time

50 Air Squats

40 press Ups

30 Pull ups

20 DB cleans

10 Muscle Ups


40 Air Squats

30 press Ups

20 Pull ups

10 DB cleans

30 Air Squats

20 press Ups

10 Pull ups

20 Air Squats

10 press Ups



10 Air Squats


Tuesday


A) EMOM x 5

1) 2-5 strict HSPU

2) 6 single leg Deadlift (left)

3) 2 wall walks

4) 6 single leg Deadlift (right)

B) 5 RFT (18 TC)

Row 500m

20 STOH 30/20

10 BBJO

*100m less row each round


Wednesday


A) Front squats

5-5-3-3-2-2-2

5 palov press between sets

B) 13 AMRAP

50 DU

10 DB Squats


Thursday


A) 5 RNDS

10 Deadlifts

8 HPC

5 STOH (1 weight for all)


B) 3 min AMRAP

10 cal ski

15 KB Swings

2 min Rest


3 min

Max Cal Row

2 min Rest

3 min AMRAP

10 alt snatch

10 burpees

2 min Rest

3 min AMRAP

10 box jumps

6.Ring dips


Friday


A) 5 Rounds

10 GHD sit Ups

4 weighted Pull Ups

8 plyo press Ups


B) E3MOM x 5

250m Row

4 man Makers 22.5/15




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