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CrossFit WODs Sept 13-17

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Monday, Sept 13
STRENGTH: CROSSFIT TOTAL (see 09.14.20)
back squat 1-1-1
shoulder press 1-1-1
deadlift 1-1-1
Your CrossFit Total score is the sum of all 3 lifts

Tuesday, Sept 14
WOD: CINDY (see 09.15.20)
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats

Wednesday, Sept 15
WOD
10-9-8-7-6-5-4-3-2-1
hang power cleans, 135/95
EVEN: box jumps, 24/20
ODD: run 200m

Thursday, Sept 16
WOD
row 250m
25 KB swings, 55/40
25 KB SDHP
25 DU’s
row 250m
25 KB SDHP
25 wall ball shots, 20/14
25 DU’s
row 250m
25 wall ball shots
25 KB swings
25 DU’s
row 250m

Friday, Sept 17
STRENGTH
thruster (from ground) 10 x 2
WOD
AMRAP in 5 minutes
2-4-6-8 …
toes to bar
DB thrusters, 45/30

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