Leo Gym Workout Week 6/5/19 CrossFit Marlow


Monday


Ai) Max Height Box Jump


ii) EMOM x 3

1) 10 Hip Thrusts

2) 5 Nordics

3) 20 banded press Ups

4) 30s hollow hold


B) 16 min Partner AMRAP

300m Row

10 Power Snatch 40/30

15 Box Jumps 24/20


Tuesday


A) Strict Press 10-8-5 3 @ 75% 3 @ 80% 3+ @85%

5 x 5 side med ball throw in lunge stance between sets


B) Fight Gone Bad EMOM x 3 1) Wall-ball: 9/6 2) Sumo deadlift high-pull: 35/25 3) Box Jump: 24/20 4) Push-press: 35/25 5) Row Cals 6) Rest


Wednesday


A) Front Squats 10-8-5 3 @ 75% 3 @ 80% 3+ @85%


B) 150 DU buy-in

(4mins TC)

then 5 rounds 12 KB Deadlifts 9 KB Front Squats 6 KB Snatch

then 100 DU buy-out (3 inins TC)


Thursday


A) 8 x E2MOM 10 Deadlifts


B) 2 Rounds 1min on/1.5min off 1) Ski cals 2)max burpee 3) KB Swings 4) Row Cals


Friday


A) 3 x max reps Pull Ups

EMOM x 6 1) 30s left HS Hold 2) 30s right HS Holkd 3) 4 wall walks

EMOM x 6 1) 20 Shoulder taps 2) 30s HS pad off box


B) For Time

60 Wall Balls 50 PullUps 40 KB Swings 24/16 30 HSPU 20 ring dips

10 Devils Press 17.5/12.5



130 views