The CC CrossFit Blog

Strength "Lynne" 5 Rounds for Max Reps Bench Press (BW) Pull-Ups WOD Sprints 8 sets of 50m

Strength Clean 5 sets of 5 reps (Touch and Go) WOD For time: 30 Power Cleans 135/95 15 Box Jumps 24/20″ Rest 1:00 20 Power Cleans 135/95 15 Box Jumps 24/20″ Rest 1:00 10 Power Cleans 135/95 15 Box Jumps 24/20″

Workout 16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb.      F 65 lb.

Strength Snatch 1st Pulls 5 sets of 3 reps @ 110% WOD 12 min EMOM Odd: ME Dbl unders Even: 8 Power Snatches @ 65%

Strength Strict Press 3 sets of 5 reps WOD 14 min AMRAP 20 Wall Ball Shots 20/14 10 Power Cleans 135/95

Strength Front Rack Step ups 4 sets of 8 reps WOD 3 Rounds 12 KB swings 70/53 12 Box Jumps 24/20 12 Knees to Elbows

Strength Pull-ups 3 sets of ME WOD 5 Rounds 400m Run 15 Clusters 95/65

Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F  155 lb. / 14-lb. ball

Strength For time 3-6-9-12-15 Box Jumps 24/20 25-20-15-10-5 Abmat Situps WOD 12 min EMOM Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 KB Cleans 53/35 Minute 4: 15 Push Press, 95/65