The CC CrossFit Blog

Strength Deadlifts 3 working sets of 5 reps; 65%,75%,85% WOD 15 min AMRAP 10 Front Squat 75/55 30 Double-Unders 10 Push Press 75/55 30 Double-Unders

WOD 5 rounds 6 Power Cleans 135/95# 9 Push-ups 12 T2B then… Row for cals 8 sets - 1min on 1min off

Strength 3 Position Snatch (hang from power position – hang from just above knee – floor) 7 sets WOD 4 Rounds 12 Alt Front Rack Lunges 115/75 8 Burpees Over Bar

Strength Front Squat 3 sets of 10 reps WOD 15 min EMOM 1st: ME Box Jumps 24/20 2nd: ME Sit-ups 3rd: ME Pull ups

Strength Bent Over Row 5 sets of 5 reps WOD 3 Rounds 400m Run 15 Power Snatch 115/75

Strength Weighted Dips 5 sets of ME WOD 12 min AMRAP 5 Hang Power Cleans 185/115 15 Wall Balls

Strength Deadlifts 5 sets of 2 reps WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Burpee Chest to Bar Pull Up KB Clean 53/35

Strength Snatch Balance 3 sets of 3 reps, 2 sets of 2 reps, 3 sets of 1 rep WOD 15 min AMRAP 10 Hang Snatches 75/55 30 Double-Unders 20 Push Press 75/55 30 Double-Unders

Strength Back Squat 5 sets of 2 reps WOD 8oom Run 25 Toes to Bar 25 Kettlebell Swings 53/35 400m Run 20 T2B 20 KB Swings 200m Run 15 T2B 15 KB Swings