Leo Gym Workout Week 22/12/19 CrossFit Marlow

Monday

A)i) 4 x 5 Clean Pulls - 2 sec pause after 1st Pull

ii) EMOM x 15 (65-80%) 1 Squat Clean 1 Hang Squat Clean 1 Jerk

B) 21-15-9 Squat Cleans 50/35 HSPU

Tuesday

A) EMOM x 3 1) 5 Plyo Pull Ups 2) 10 Archer Press Ups 3) 3 Single Leg Squats Left 4) 3 Single Leg Squats Right

B) Partner WOD - In 4's

6min AMRAP Bar Hang - 1 team mate at all times Meanwhile Max Pull Ups Max Cal Row

4 mins Rest

6 min AMRAP 150 Wall Balls meanwhile AMRAP 5 DB Cleans 10 Burpees 5 DB Thrusters 15 press Ups 3 DB Man Makers

4 mins Rest

6 Mins DB OH Hold 22.5/15 Meanwhile AMRAP Team can only work when 1 team mate has DB's over head 15 synchro KB Swings 20 synchro AB Mat Sit Ups Wednesday

CHRISTMAS

Thursday

BOXING DAY

Friday

CF Total 1RM Strict Press 1RM Back Squat 1RM Deadlift

Saturday

A) Partnered Murph 4 x 400m Relay 100 Pull Ups 200 Press Ups 300 Air Squats 4 x 400m Relay