Leo Gym Workout Week 15/4/19 CrossFit Marlow


Monday


A) 4 x 3 weighted pull ups 1 x max reps @ body weight


B) 25 min AMRAP 5 Pull Ups 15/12 Cal Row 8 burpee over rower 8 HPC 50/35 8 OH Lunge 50/35


Tuesday


AI) 5 x 3 tempo strict HSPU 3-0-1-1


Aii) E2MOM Deadlifts 4 @ 75% 4 @ 80 % 4 @ 85 % 2 @ 90 % max reps @ 75%


B) For Time

10-1 KB Swings Box Jumps

2mins Rest

20 HSPU


Wednesday


A) Front Squats 10-8-5 3 @ 75% 3 @ 80% 3+ @85%


B) 5RFT 400m Run 15 KB Thrusters 24/16


Thursday


A)i) 4 x 3 CMJ @ 50% BW


Aii) Muscle Up Drills

30s on 30s off x 2 knuckle up (palm) grip hang

3 x 12 Banded kipping swings - focus on straight arm hollow position

3 x 10 banded PVC pull downs

3 x 5 BMU


B) 2 min on 2min off x 5 30 DU buy in each round then in remaining time

AMRAP

7 power snatch 3 BMU

Friday


A) Strict Press 10-8-5 3 @ 75% 3 @ 80% 3+ @85%


B) 2.5min

400m Row max deadlifts (60/40) in remaining time

2.5min Rest

2.5 mins 400m Row max hang power cleans (60/40) in remaining time

2.5mins rest

2.5 mins 400m Row max push press (60/40) in remaining time



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