The CC CrossFit Blog

Strength Clean First Pulls 5 sets of 3 reps: working at 110% of 1 rep max WOD 12 min AMRAP Ascending by 2's KB Snatches 53/35 Box Jumps 24/20 Ranger Team Team's of 3 16 min AMRAP Scored :TOTAL REPS 200 m run (pacer) Hang Power Cleans 115/75 Wall Balls 20/14 *Keeping...

Strength Strict T2B 4 sets of 10 reps WOD 5 Rounds 10 Power Cleans 135/95 10 Burpees

WOD “The Other Total” Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep

Strength Deadlifts 3 sets of 5 reps; 65%,75%,85% WOD 3 Rounds for time of: 100 Double-unders 15 Clean & Jerks 135/95

Strength Bent Over Rows 5 sets of 7 reps WOD 14 min AMRAP 4 Double Taps 8 Goblet Squats 53/35 200 m run

Strength Snatch Balance 5 sets of 3 reps WOD "J.T." Backwards & Reverse 9-15-21 reps for time of: Push-ups Ring Dips Handstand Push-ups Ranger Team Teams of 3 24 min AMRAP 6 Clusters 95/65 8 Box Jumps 20"

Strength Back Squat 5 sets of 3 reps WOD 8 Rounds 100 m Sprint 20 OH Lunge steps 25/15 4 Muscle Ups

Strength Weighted Bench-Supported Hip Raises 5 sets of 10 Reps WOD For time 10-8-6-4-2 Power Snatch (155/105) Box Jump (30/24)

Strength Good Mornings 4 sets of 8 reps WOD 14 min EMOM ODD: 7 Power Cleans 135/95 Even: 7 V-ups