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CrossFit WODs Aug 9-13

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Monday, Aug 9
STRENGTH
8 x 3 position power snatch (high hang, low hang, ground)
WOD
30-20-10
alt DB snatch, 45/30
walking lunges

Tuesday, Aug 10
WOD (see 08.13.19)
21-18-15-12-9-6-3
wall ball shots, 20/14
push ups
AFTER each round
3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105

Wednesday, Aug 11
STRENGTH/WOD
EMOM for 16 minutes
ODD: squat clean + front squat + thruster
EVEN: 20 DU’s

Thursday, Aug 12
WOD
3 rounds
row 500m
21 DB push press, 45/30
15 butterfly sit ups
9 slam balls, 30/20

Friday, Aug 13
WOD
10-9-8-7-6-5-4-3-2-1
EVEN
OH squats, 95/65
pull ups
box jumps, 24/20
ODD
power snatch
ring dips
box jumps

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