Leo Gym Workout Week 21/10/19 CrossFit Marlow

Monday


A)i) HSPU Technique 3 x max HSPU 2 x max C2B


ii) OHS - From the floor 5 x 5 with 2 sec pause at the bottom


B) 6 min AMRAP 8 HSPU 15 Cal Row

4 mins Rst

21-15-9 (6min TC) C2B OHS 29/43


Tuesday


A) E2MOM 10 Deadlifts x 8


B) For Time

20-18-16-14-12-10-8-6-4-2 DB Snatch 22.5/15 Box Jumps 24/20


Wednesday


A) E3MOM x 3 3 Pull Ups 2 C2B 1 BMU (chained if possible)


B) Build to heavy 3 Hang Squat Cleans


C) 12 AMRAP 20 Cal Row 25 Wall Balls 3 BMU

2 mins Rest

6 mins Max weight clean


Thursday


A) EMOM x 4 1) 30s Ring Support 2) 30s bar hanging L-sit 3) 30s squat hold 4) 30s Front rack KB hold 5) 30s HS hold


B) 5 RFT 20 Mountain Climbers 30 Ab Mat Sit Ups 2 Full Lengths Farmer Carries


Friday A) 8 x 8 Bench Press


B) EMOM x 4 1) 15/12 Cal Row 2) 20 KB Swings 24/16 3) 15 Press Ups 4) 10 burpees 5) 6 DB step Ups




160 views