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CrossFit WODs May 24-28

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Monday, May 24
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
AMRAP in 6 minutes
8/2, 8/4, 8/6, 8/8 …
KB SDHP, 55/40
slam balls, 30/20

Tuesday, May 25
WOD (see 05.26.20)
BUY IN: 50 DU’s
10-8-6-4-2
hand stand push ups
box jumps, 24/20
DB renegade rows, 45/30
DB walking lunges
BUY OUT: 50 DU’s

Wednesday, May 26
STRENGTH
deadlift 5-5-3-3-2-1-1
WOD (see 05.21.18)
15 pull ups
15 push ups
then,
6 rounds
sprint 100m + 10 jumping squats (out and back 3 times)
then,
15 pull ups
15 push ups

Thursday, May 27
WOD (see 05.28.20)
4 x 3 minute rounds, no rest between rounds
1. row 250m, then max back squats, 135/95 (from rack)
2. row 250m, then max push jerks (from rack)
3. row 250m, then max back squats
4. row 250m, then max push jerks

Friday, May 28
WOD
3 rounds
run 800m
21 KB swings, 55/40
12 knees to elbows

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