The CC CrossFit Blog

Strength Box Squats 3 sets of 8 reps WOD 3 rounds 10 HSPUs 30 KB Cleans 53/35 15 KB OHS (hold in either hand) 53/35

WOD For time: Row 1000 Meters immediately followed by, Three rounds of: 15 Thrusters (95/65 lbs) 30 Double-Unders

Strength 10 min EMOM Power Snatch + Hang Squat Snatch + Squat Snatch 135/98 WOD 12-10-8-6-4-2 C2B KB swings 70/53 200m run

Strength Weighted Pull-Up Find 1 rep max WOD 2 rounds 25 Pistols 25 KB snatches 53/35 100 Dbl Unders

WOD 15-9-6-9-15 reps of: Push Press 115/75 Knees to Elbows then… Row for calories 1 min on. 1 min off Till you hit 100(male) & 70(female)calories

Strength Back Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 9-7-5 Bar Muscle ups 200m Med ball run

Strength Floor Press 3 sets of 5 reps WOD 12 min AMRAP 12 Power Snatch, 95/65 12 Wall Ball, 20/14 12 Box Jumps 24/20

Strength Hang Clean (just above knee): 1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85% WOD 15 min EMOM Clean and Jerk @ 75% 1 reps the 1st minute 2 reps the 2nd minute 3 reps the 3rd minute Go till failure, then 5 reps each minute for remainder of time.

WOD For time: 3 Rope Climbs 90 Double-unders 30 Box Jumps 30/24 3 Rope Climbs 30 Box Jumps 30/24 90 Double-unders 3 Rope Climbs