The CC CrossFit Blog

Strength EMOM for 10:00- 2 Position Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee) @70% of max WOD 5 Rounds 3 Muscle Ups 9 OHS 115/75 200 m Run

Strength Front Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 3 rounds for time of: 30 Box Jumps 24/20 15 Clean & Jerks 115/75

Strength 8 min EMOM odd: ME K2E even: ME Russian Twists 20/14 WOD 10 min AMRAP 5 Deadlifts 225/155 7 Burpees over the bar

Strength Strict Press 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 4 Rounds for time of: 50 Double-unders 25 Wall Ball 20/14

Saturday WOD will be at 11AM tomorrow.

Strength Bench Press 1 rep max WOD 12min AMRAP 200M RUN 15 Power Cleans 185/125 10 C2B

Strength 5 sets of 2 Power Jerk + 1 Jerk Grip OHS @ 80% of max for the complex WOD 3 Rounds of one minute max reps of each movement: KB Swings 53/35 AIr Squats Double-unders Rest 1 minute between rounds.

Strength Front Squat 3 sets of 3 reps; 70%, 80%, 90% WOD "Diane" 21-15-9 Deadlifts 225/155 HSPUs

Strength Bent over Rows 5 sets of 7 reps WOD 20 min EMOM Odd: 10 Burpee Box Jumps 24/20 Even: Max Reps KB Step-ups 35/25