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CrossFit WODs March 21-25

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Monday, March 21
STRENGTH
shoulder press 5 x 5 (all sets 65%+)
deadlift 5 x 5 (all sets 75%+)
WOD
3 rounds
row 250m
10 slam balls, 30/20

Tuesday, March 22
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
15-9-6
toes to bar
push ups
squats

Wednesday, March 23
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)
21 thrusters, 95/65
21 pull ups
run 800m
30 KB swings, 55/40
30 pull ups
50 DU’s
50 sit ups
400m run
30 box jumps, 24/20
30 wall ball shots, 20/14

Thursday, March 24
WOD (see 03.25.21)
DB DIANE
21-15-9
DB deadlifts, 45/30
handstand push ups
rest 2 minutes
DB ELIZABETH
21-15-9
DB squat cleans, 45/30
ring dips

Friday, March 25
WOD
3 x 5 minute rounds, 1 minute rest between rounds
row 500m
10 power cleans, 135/95
max reps DB bench press, 45/30

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