The CC CrossFit Blog

Strength Floor Press 3 sets of 5 reps WOD 15 OHS, 135/95 15 C2B 15 Snatches 15 C2B 15 Front Squats 15 C2B 15 Cleans 15 C2B

Strength Snatch Grip Shrugs 5 sets of 3 reps WOD 1,500m Row 100 Wall Balls 800m Run 80 KB Swings 53/35

Strength Evil Wheels 3 sets of 10 reps WOD "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds

Strength Front Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 10 min AMRAP 10 KB Push Press 53/35 (5 reps each arm) 10 Box Jumps 24/20

Strength Bench Press 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 7 min ladder 1 Thruster 95/65 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees…

WOD EMOM Snatch Waves EMOM x 5 - 2 Hang Squat Snatches Rest 1:00 EMOM x 5 - 2 Hang Squat Snatches below knee Rest 1:00 EMOM x 5 - 1 Squat Snatch then… 50 m Sprints 7 sets

Strength Weighted Pullups 2 rep max WOD then… For time: Row 500 M Three rounds of: 15 Push-Ups 10 Box Jump-Overs 24/20 Run 600 M

Strength Front Squat 3 sets of 3 reps; 70%, 80%, 90% WOD 12 min AMRAP 50 Dbl Unders 3 Ring Dips 7 Power Cleans 135/95

Strength 10 min EMOM - :20 rest between minutes 12 Russian Twists 20/14 Plank Hold the rest of the minute WOD AMRAP 3 min of: 3 Deadlifts 225/155 5 Bar-facing Burpees Rest 3 minutes AMRAP 3 min of: 3 Deadlifts 225/155 5 Bar-facing Burpees