Leo Gym Workout Week 18/11/19 CrossFit Marlow

Monday A) 5 Rnds 8-10 DB Strict Press 8-12 Straight leg DL 5 single leg squats Es 10 GHD Sit Ups B) 5 RFT 10 SDHP 45/30 10 Burpee Bar Jump Over

Tuesday

A) 45 mins AMRAP 500m Row 20 Press Ups 20 Box Jumps 24/20 10 Pull Ups 10 Ring Dips

Wednesday

A) EMOM x 5 1) 3 Clean 2) 4-8 HSPU 3) 20 V-sits 4) 2 Jerk 5) 30 sec L-sit

B) Grace 30 C & J 61/43kg

Thursday

A) 4 Rnds 8-12 Back Squats 5 weighted Pull Ups

3 Rnds 8 BB Lunges Es 8-12 DB Row

B) E2MOM x 5 10 Thrusters 45/30 10 Pull Ups

Friday

A) 5 Rnds 10 Deadlifts 10 Bench Press

B) EMOM x 5 1) 12 KB DL 32/24 2) 12/9 Cal Ski Erg 3) 15 Ring Press Ups 4) 2 lengths sprint