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CrossFit WODs July 12-16

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Monday, July 12
STRENGTH
hang power clean 5-5-5
power clean + front squat 3-3-3
squat clean 1-1-1
WOD
3 rounds
10 1-arm DB hang clean and jerk, 50/35
10 toes to bar

Tuesday, July 13
WOD (see 07.13.20)
12 minutes on the clock
AMRAP in 4 minutes
row, cal.
AMRAP in 4 minutes
squat cleans, 135/95
AMRAP in 4 minutes
10 KB swings, 55/40
10 sit ups

Wednesday, July 14
STRENGTH
hang power snatch 5-5-5
power snatch + OH squat 3-3-3
squat snatch 1-1-1
WOD
3 rounds
10 DU’s
10 alt. DB snatch, 45/30
10 slam balls, 30/20

Thursday, July 15
WOD
10-9-8-7-6-5-4-3-2-1
pull ups
deadlifts, 225/155
push ups
box jumps, 24/20

Friday, july 16
WOD
2 rounds
50 wall ball shots, 20/14
40 KB SDHP, 55/40
30 OH walking lunges, 45/25
200m KB carry
10 DB renegade man makers, 45/30

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