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CrossFit WODs Dec 13-17

Monday, Dec 13
WOD
5 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
20 KB swings, 55/40 + max reps DB push press, 45/30
20 KB swings + max reps KB SDHP, 55/40
20 KB swings + max reps DB bench press
20 KB swings + max reps goblet squats
20 KB swings + max reps DB lunges

Tuesday, Dec 14
STRENGTH
10 x squat clean + front squat
WOD
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups

Wednesday, Dec 15
WOD (see 12.16.20)
AMRAP in 17 minutes
5 chest to bar pull ups
10 box jumps, 24/20
15 OH squats, 95/65
200m run

Thursday, Dec 16
STRENGTH
5 x shoulder press + 2 push press
WOD
21-15-9
ring rows
DB hang power clean,, 45/30
push ups
n-ups

Friday, Dec 17
WOD
50-40-30-20-10
row, cal.
after each set
10 deadlifts, 205/135
10 knees to elbows

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