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WOD 240505

Metcon-

8 AMRAP-
12 Box jump overs
12 T2B
12 Box jump overs
12 C2B

Rest 2:00

8 AMRAP-
1-2-3-4-5.. etc
Strict pull ups
Double DB hang snatch @2×22.5/15kg

***

Pull & Core-

4 super sets of-
8+8 3 point DB bent rows
:10 – :30 Hollow hold

WOD 240504

Push-

Complete 4 sets of-
6 Floor presses

Then- 3 super sets of-
6-10 DB shoulder butterflies
:30+ :30 Single arm plank

***

Metcon-

10 AMRAP-
1-2-3-4-5.. etc Shuttle runs
15 Russian KBS @32/20kg

WOD 240503

Squat & lift-

Build heavy complex of-
1 Hang squat clean
1 Front squat
1 Squat clean
1 Front squat

***

Metcon-

In teams of 2-

10 Rounds for time-
5 Power cleans @80/55kg
15 Push ups
30 Air squats
– Switch roles every 1:00!!!

WOD 240502

Pull-

Complete 5 super sets of-
10-15 Australian pull ups
10-15 Strict knees to chest

***

Metcon-

5 Rounds for time-
Run 200 meters with medball (on shoulder)
12 Strict pull ups
60 "Mountain climbers"

***

Endurance WOD-

Every 3:00, for 5 rounds-
Run 200 Meters
10 Thrusters @30/20kg

Every 3:00, for 5 rounds-
10 Lateral Burpees over bar
10 HPC @40/30kg
10 Lateral burpees

– Goal is to finish each 3:00 in less then 2:15..

WOD 240501

Lift-

Build heavy complex of-
1 Hang power snatch
1 Power snatch
1 Squat snatch

***

Metcon-

"2024 CrossFit games Quarterfinals workout #1"

4 rounds for max reps of:
1 minute of snatches @60/42.5kg
1 minute of rowing for calories
1 minute of dumbbell box step-ups @2×22.5/15kg
1 minute of rest

***

Olympic Weightlifting Class-

Snatch

1. Build heavy muscle snatch + OHS
2. 2 position power snatch 
   2 positions squat snatch- knees, Pocket
3. 1 power snatch
   1 snatch balance
   1 squat snatch
4. EMOM 10-
   1 Hang squat snatch
   1 squat snatch
5. Accessory- 3 deficit snatch DL

WOD 240430

Squat-

Front squat- 3-3-3-1-1

***

Metcon-

14 AMRAP-
6 HPC @60/40kg
6 Hang squat cleans
9 Double DB push press
36 Double unders