Leo Gym Workout Week 25/2/19 CrossFit Marlow

Monday


A) 3 rounds for Quality 12 Deadlifts 9 Hang Power Cleans 6 Front squats 3 STOH


B) 20min AMRAP

300m Row

15 Kettlebell Swings 24/16

10 alt DB Snatch 25/17.5

8 TTB Tuesday A)i) 3 Rounds 1 min Max Box Jumps 24/20 rest 1 min


ii) 1 min Max HSPU 1 min Rwst 45 secs max HSPU 1min15 rest 30 secs max HSPU

iii) 3 x 10 Pull Ups


B) For Time


500m Row Buy in

3 Rounds 15 Box Jumps 10 STOH 5 Ring Dips

500m Row . Buy out


Wednesday


A) 3 RM Back Squat


B) 10-9-8-7-6-5-4-3-2-1 Front Squats 60/45 Burpee Bar Jump Overs


Thursday


A) 4 x 3 CMJ @50% BW


6 x 3 Snatch Grip Deadlifts with 2 sec pause at knee


B) 14 min Amrap 8 chest-to-bar pull ups 10 Power Snatches 20 Ab Mat Sit Ups


Friday


A) Strict Press (4 TGU between sets) 2 x 5 @ 70% 2 x 5 @ 75% 1 x 5 @ 80% max reps @ 70%

B) 4 Rounds 2:30 min on, 2:30 min off 10 press Ups 10 HPC 50/35 10 OH Lunges 50/35




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