Leo Gym Workout week 22/4/19 CrossFit Marlow

Monday


A) 1.5MOM x 4

1) 8 DB Bench Press

2) 8 Pull Ups

3) 8 DB STOH

4) 8 Deadlifts


B) 12 min Partner AMRAP (YGIG)

200m Row

12 DB Snatch 22.5/15

8 TTB


Tuesday


A) Superset` 5 x 8 Bulgarian Split squats es 5 x 5 Tempo ring Dips (3-2-1-1)


B) 2 min on/3 off x 4 250m row buy in then AMRAP 10 DB Lunges 22.5/15 10 box jumps 24/20


Wednesday


A) Strict Press 10-8-5 5+ @ 85% 3+ @ 90% 1+ @95%

(30 sec top of pull up hold each set)


B) 5 Rounds For Time 40 DU 30 Sit Ups 10 GTOH 50/35


Thursday


A) Front Squats 10-8-5 5+ @ 85% 3+ @ 900% 1+ @95%


E2MOM

5 x 5 es Banded DB RDL's


B) 2K Row Test


Friday


A) 4 x 8 Strict HSPU

HSPU Kipping techniques

Kipping Handstand Push Ups 1rm defecit


B) 20 min AMRAP 10 KB swings 10 wall balls 10 cal row 10 press ups (reps increase by 1 each round)




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