Leo Gym Workout Week 3/6/19 CrossFit Marlow
Monday
A) EMOM x 5 3 press in split jerk stance
E1.5MOM x 3 2 jerk in jerk stance
E2MOM 1) 4 jerk @ 70% 2) 4 @ 75% 3) 3 @ 80% 4) 2 @ 85%
B) 1) 4 min AMRAP 10 Cleans 50/35 8 STOH 30 DU
2mins Rest
2) 4 min AMRAP 7 Cleans 65/47 5 STOH 30 DU
2mins Rest
3) 4 min AMRAP 4 Cleans 80/58 2 STOH 30 DU
Tuesday
A) EMOM x 4 1) 12 Kip Swings (attempt 5 C2B if proficient in kipping) 2) 8 TTB 3) 3 CMJ @ 40% BW
B) Chipper 100 Cal Row 50 TTB 80 Box step Ups 24/20" 15/10kg 100 press Ups 50 Cal Row 25 TTB 40 Box Step Ups 50 Press Ups
Wednesday
A)i) Handstand Drills EMOM x 4 1) 20 inverted shoulder taps 2) 3 wall walks
Partner assisted press to handstand (feet start on raised platform) (5 kick up attempts if needed)
ii) Deadlift 5 x 8-10reps (all working sets)
B) 3 Rounds For Time 10 Power snatch 10 Burpee Over the Bar
Thursday
A) E3MOM Back Squat 1-6) 5 @ 70% 6-9) 5 @ 75% 9-12) 4 @ 80% 12-15) 3 @ 85% 15-18) 2 @ 90% 18-21) max @ 75%
B) 20 min AMRAP 250m Row 10 Pull Ups 15 Box Jumps 20 BB Thrusters 20/15
Friday
A) 10 - 1 Bench 5 lunge stance side med ball throw between sets
B) For Time
800m Run 40 DB alternate snatch 600m Run 30 DB Alternate Snatch 400m Run 20 alternate DB Snatch 200m Run 10 Alternate DB Snatch
