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CrossFit WODs July 5-9

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Monday, July 5
STRENGTH
OH squat 5-5-3-3-2-1-1
WOD (see 06.29.20)
AMRAP in 10 minutes
10-8-6-4-2
power snatch, 95/65
OH squat
toes to bar

Tuesday, July 6
WOD
21 shoulder press, 95/65
15 dead lifts
9 hang power cleans
6 front squats
3 lateral burpees
21 push press
15 dead lifts
9 hang power cleans
6 front squats
3 lateral burpees
21 push jerk
15 dead lifts
9 hang power cleans
6 front squats
3 lateral burpees

Wednesday, July 7
STRENGTH
dead lift 5 x 3
WOD (see 07.08.20)
AMRAP in 10 minutes
20/5, 20/10, 20/15, 20/20 …
DU’s
wall ball shots, 20/14

Thursday, July 8
WOD (see 07.09.20)
row 1000m
50 DB bench press, 45/30
50 box jumps, 24/20
row 500m
25 DB bench press
25 box jumps

Friday, July 9
WOD: DEATH BY BACK SQUAT (see 07.10.20)
with a continuously running clock
0:00-1:00 1 back squat, 225/155
1:00-2:00 2 back squats
2:00-3:00 3 back squats
… continue til you can not complete the back squat reps
then,
run Kluge Lakes Lane for time

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