The CC CrossFit Blog

Strength Push Press 5 sets of 2 reps WOD 12 min EMOM Min 1 - 10 Alternating KB snatches 70/53 Min 2 - 15 Abmat Sit-ups Min 3 - 20 Push-Ups

Strength Ring Rows(elevated feet) 5 sets of ME WOD 3 Push Jerks 135/95 9 Box Jumps 24/20 AMRAP 5 min rest 1 min Double Unders AMRAP 3 min rest 1 min 3 Push Jerks 115/75 9 Box Jumps 24/20 AMRAP 5 min

Strength OverHead Squat 1 Rep Max WOD 7 min AMRAP 10 Thrusters, 95/65 5 Burpees over the bar 10 Hang Power Snatches, 95/65 5 Burpees over the bar

Strength 7×3-Position Squat Clean + Split Jerk*, climbing *each complex consists of 4 reps; the three position clean + 1 jerk at the end. Pos 1: Hips Pos 2: Just above knees Pos 3: Floor WOD For time 60 Calorie Row 50 T2B 40 Wall Balls 20/14 30 Power Cleans, 135/95 20...

Strength Back Squat 5 sets of 2 reps WOD 10 Rounds for time of: 30 Double-unders 10 Kettlebell Swings 53/35 10 Burpees

Strength Bench Press 3 sets of 5 reps WOD 3 Rounds of: 15 Wall Balls, 20/14 20 Box Jump overs 24/20 15 Wall Balls 2 minutes rest between rounds

Strength Strict Pull Ups 5 sets of ME WOD 21 min EMOM Minute 1 – 15 Russian Kettlebell Swings 53/35 Minute 2 – 15 Push Press 115/75 Minute 3 – ME Double-Unders

Strength Deadlift 1 Rep Max WOD “Open 13.4” 7 min AMRAP 3.6.9.12… Clean & Jerk, 135/95 T2B

WOD “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20