Leo Gym Workout Week 28th 'Fran'uary CrossFit Marlow


Monday


A) 3RM Thruster 8 DB single Arm Row es between efforts


B) FRAN For Time 21-15-9 Thrusters 42/30 Pull Ups


Tuesday


A) 4 x 10 Skater jumps 4 x 6 kneeling jump to box (increasing height)


B) 22min AMRAP 400m Row 20 KB swings 24/16 8 Ring Dips 10 box jump overs Wednesday


A) 5x 2 Clean Pulls 5 x 5 High Hang Cleans


B) 12 min Time Cap 1-2-3-4-5-6-7-8-9-10 Reps of Dumbell Squats 22.5/15 Bar Facing Burpees … Then in remaining time … 1RM Clean


Thursday


A) E2MOM x 8 10 Deadlifts


B) 4 Rounds

3min on

2 min off AMRAP 10 Suitcase KB DL 32/24 7 TTB 10 Press Ups

Friday


A) Strict Press 10-8-8-5-5-5 2 weighted Pull Ups between sets


B) 8 Rounds 8 Power Snatch 50/35 30 Double Unders




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