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CrossFit WODs April 19-23

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Monday, April 19
STRENGTH
front squat 3-3-3
push press 2-2-2
thruster (from rack) 1-1-1
WOD
4 rounds
20 DU’s
10 alt. 1-arm DB hang power clean and jerk, 50/35

Tuesday, April 20
WOD
AMRAP in 15 minutes
5 DB renegade rows, 45/30
10 power snatch, 95/65
15 toes to bar
20/18 cal. row

Wednesday, April 21
WOD: MIRACLE MILE (see 04.23.19)
run 400m
25 KB swings, 55/40
200m farmer’s carry, 45/30
200m waiter’s carry, 45/30
25 box jumps, 24/20
100m sprint
100m walking lunges
100m sprint
100m walking lunges
5 burpees
400m med ball carry, 24/20

Thursday, April 22
STRENGTH
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts

Friday, April 23
WOD
3 rounds
row 500m
3 x 3 pull ups + 6 push ups + 9 squats

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