Workout Week 8/7/19 CrossFit Marlow

MONDAY


A) Cleans E1.5MOM x 3 3 position clean (above knee, below knee, ground, building weight over the 3)

E2.5MOM Clean & Jerk 1 @ 75% 1 @ 80% 1 @ 86% 1 @ 92% 1 @ 97% 1 @ 100%+


B) 5 Rounds 400m Run 15 Thrusters


TUESDAY


A) EMOM x 5 1) 20sec Knuckle up hang 2) 30 DU/secs attempting 3) 10 banded straight arm pulldown 4) 15 hollow rocks 5) 8 arch to hollow (push back) on box


B) 8 min AMRAP 50 Double Unders 5 muscle Ups


WEDNESDAY


A)i) Handstands - pairs E2MOM x 5 50 ft Handstand walk (max 1 minute of work)


ii) 16 mins

Max height single leg box jumps 5 Nordics each set


B) JT 21-15-9 HSPU Ring Dips Push Ups


THURSDAY


A) 5 RM Front Squats


B) E1.5MOM 1) 15 Cal Row max HP Cleans 40/30 2) Rest 3) 12 Cal Ski max Pull ups 4) Rest 5) 15 Cal Row max Front Squats 40/30 6) Rest 7) 12 Cal Ski max Press Ups 8) Rest 9) 15 Cal Row max Push Press 40/30 10) Rest

FRIDAY A) Deadlifts 8 @ 60% 6 @ 70% 5 @ 80% 3 @ 85% 2 @ 90%


B) 3 ROUNDS 6 min on 600m ROW AMRAP 20 KB Swings 10 KB Cleans ES 10 KB Press ES 10TTB 3 min REST




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