The CC CrossFit Blog

Strength Front Squats 3 working sets of 5 reps; 65%,75%,85% WOD 2 Rounds 70 Wall Balls, 20/14 30 Burpees 2 min rest between rounds.

Strength Back Extensions 3 sets of 10 reps WOD 12 min AMRAP 30 Double Unders 12 Pull-ups 12 Lateral Box Jumps 24/20 12 T2B

Strength 2 RM Clean Snatch Jerk Lift Work heavy then go heavier WOD 1000 Air Squats 1000 Pushups 1000 Situps 1000 Pullups

Strength Front Rack Box Step-ups 3 sets of 10 reps WOD 12 min EMOM(30 sec Rest between minutes) 1st: KB Cleans 53/35 2nd: Pullups 3rd: Row for calories

WOD Buy-in: 200 Double-unders "BlackJack" For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round consists of 21 reps (aka: “blackjack”) for a total of 441...

Strength Front Squat 1 Rep Max WOD 6 min AMRAP 4 Burpees, lateral over bar 2 Power Cleans 185/135

Strength Snatch Grip Shrugs 5 sets of 3 reps WOD 5 rounds of: 8 Thrusters 95/65# 8 Box Jump Overs 24/20″ 4 Muscle-Ups Rest 1:00 after each round

Strength Strict Press 1 rep max WOD 3 Rounds for time of: 24 Lunge Steps 50 Double-unders 25 KB Swings 53/35

Strength 10 min EMOM 2 Cleans(Hang/Power) + Jerk @60-65% WOD 12 min AMRAP 6 OHS 95/65 9 Wall Balls 20/14 12 Box Jump Overs 24/20