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CrossFit WODs May 16-20

Monday, May 16
STRENGTH
front squat 3-3-3
push press 2-2-2
thruster (from rack) 1-1-1
WOD: JACKIE ( see 08.30.21)
row 1000m
50 thrusters, 45/30
30 pull ups

Tuesday, May 17
STRENGTH
split jerk 8 x 2
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang power clean, 135/95

Wednesday, May 18
WOD (see 05.13.21)
run 600m
row 750m
21 burpee box jump overs, 24/20
run 400m
row 500m
15 burpee box jump overs
run 200m
row 250m
9 burpee box jump overs

Thursday, May 19
WOD (see 05.20.21)
4 rounds
10 power cleans, 115/75
10 shoulder to overhead
20 back squats
20 DU’s

Friday, May 20
WOD
200m DB carry, 55/40
200m back peddle
5 DB renegade rows
10 pistols
200m KB carry, 55/40
200m back peddle
5 DB renegade rows
10 pistols
15 KB SDHP
200m med ball carry, 20/30
200m back peddle
5 DB renegade rows
10 pistols
15 KB SDHP
20 wall ball shots

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