The CC CrossFit Blog

Strength Front Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 12 min AMRAP 15 Box Jumps 24/20 15 T2B 15 KB Snatches 53/35

Strength Strict Press 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 1000 m Row 3 Rounds 10 Clean and Jerks, 135/95 10 C2B 10 Burpees

Strength Back Squats 5 sets of 2 reps WOD For Time 75 Wall balls 20/14 50 T2B 50 Wall Balls 25 T2B

Strength Snatch 7 sets of 1 rep (3 sec pause at the knee) WOD 8 min EMOM Odd: 12 Deadlifts, 225/155 Even: 50 Double unders

Strength Front Squat 3 sets of 3 reps 70%, 80%, 90% WOD 3 Rounds 400 m Run 20 KB Swings 53/35 10 Box Jumps 24/20

Strength Barbell Hip Raises 3 sets of 10 reps WOD "Elizabeth" 21-15-9 reps for time of: Squat Clean 135/95 Ring Dips

Strength Strict Press 3 sets of 3 reps; 70%, 80%, 90% WOD 3 Rounds: 25 Burpees 25 Pull-Ups 25 Thrusters, 75/55

WOD 12-9-6-3 reps for time of: Power Cleans 135/95 Burpee Box Jumps then… 6 rounds 100m sprint 12 KB Swings 53/35

Strength Chin ups 3 sets of ME WOD For time: Run 800m 40 Push Press 115/75 80 Russian Twists 25/15 Run 800m