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CrossFit WODs May 9-13

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Monday, May 9
STRENGTH
power snatch 10 x 1
WOD: JEREMY (see 05.04.21)
21-15-9
OH squats, 96/65
burpees

Tuesday, May 10
WOD (see 05.12.21)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 push jerk, 135/95
6 push ups
9 squats

Wednesday, May 11
STRENGTH
10 x 90 second rounds, increase load each round
hang power clean + power clean + squat clean
WOD
AMRAP in 4 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups

Thursday, May 12
WOD (see 07.08.21)
row 1000m
50 box jumps, 24/20
50 DB bench press, 45/30
row 500m
25 box jumps
25 DB bench press

Friday, May 13
WOD
AMRAP in 15 minutes
5 bar muscle ups (scale 5 chest to bar pull ups and 5 ring dips)
10 deadlifts, 225/155
20 DU’s
200m run

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