The CC CrossFit Blog

Strength Strict Press 3 sets of 3 reps; 70%, 80%, 90% WOD 3 Rounds for time of: 15 Power Cleans 135/95 15 Push Press 135/95

Strength Snatch Grip Deadlift 3 sets of 3 reps WOD 4 Rounds 12 OHS 115/75 12 T2B

Strength Front Squat 3 working sets of 5 reps; 65%,75%,85% WOD 10 min AMRAP 10 Box Jump Overs 24/20 10 KB Swings 53/35 10 Push ups

Strength Strict Press 3 working sets of 5 reps; 65%,75%,85% WOD 21-15-9 reps for time of: Wall Balls 20/14 Toes-to-bar Rest 1 min 2 Rounds for time of: 50 Double-unders 25 Wall Balls 20/14

WOD For Time: 30 Thrusters, 95/65 90 Double unders 20 Thrusters, 95/65 60 Double unders 10 Thrusters, 95/65 30 Double unders Schedule Reminder: Xmas Eve 6AM & 5:30PM only Xmas Day 11AM

Strength Single Legged split squat 3 sets of 5 reps(each leg) WOD Row 1200m 3 Rounds 12 Hang Power Clean, 155/105 9 Front Squats 155/105 6 Ring Dips

Strength 10 min EMOM 3 Strict T2B + 5 Strict Pull-ups WOD 21 – 15 – 9: Deadlifts, 315/225 Box Jumps, 30/24

Strength Weighted Sit-ups 3 sets of 20 reps WOD 20 min AMRAP 1 Power Cleans 205/145 1 C2B 2 Power Cleans 2 C2B 3 Power Cleans 3 C2B 4 Power Cleans 4 C2B Continue as far as possible

WOD "Jackie" For time: 1000m Row 50 Thrusters, 45/35 30 Pull-ups