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CrossFit WODs April 11-15

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Monday, April 11
WOD: NANCY (see 04.16.21)
5 rounds
run 400m
15 OH squats, 95/65

Tuesday, April 12
STRENGTH
shoulder press 5 x 3 (all sets above 65%)
deadlift 5 x 3 (all sets above 75%)
WOD
AMRAP in 7 minutes
3 pull ups
6 push ups
9 squats

Wednesday, April 13
STRENGTH
squat snatch 10 x 1
WOD (see 04.14.21)
row 2000m

Thursday, April 14
WOD
21-15-9
1-arm DB snatch, 45/30
knees to elbows
1-arm DB snatch
sit ups
BEFORE each set
20 OH walking lunges, 45/25

Friday, April 15
WOD
AMRAP in 16 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
15 KB swings, 55/40
20 cal row

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