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