Leo Gym Workout Week 8/4/19 CrossFit Marlow

Monday


A) 7 x 5 Strict Handstand Push Ups 4 x 5 Barbell Lunges


B) 5 Rounds 10 DB Push Press 22.5/15 50ft front rack lunges 22.5/15


Tuesday


A) 4 x 2 Partner banded Sprints 4 1/2 length banded left cut 4 x 1/2 length right cut


B) 5 Rounds

2 Min AMRAP 2 full length sprints 10 BJO 24/20 10 KB Deadlifts max cal ski erg

4 mins Rest


Wednesday


A) 5 x 5 weighted pull ups

Front Squats 10-8-8 5 @ 65% 5 @ 70% 5+ @ 75%


B) E3MOM x 5 250m row 10 Pull Ups 5 squat cleans 70/50


Thursday


A)i) Strict Press 10-8-8 5 @ 65% 5 @ 70% 5+ @ 75%


ii) Handstand Practice


B) 150 DU 50 KB Snatch 24/16 100 DU 30 KB Snatch 24/16


Friday


A) 4 x 5 Rack pulls 4 x 5 Nordics


B) 3 Rounds 400m med ball run 16 med ball TGU 9/6 30 Wall Balls 9/6


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