The CC CrossFit Blog

Strength Back Squat 3 sets of 3 reps: 70%,80%,90% WOD For time: Run 200m 25 Thrusters 115/75# 25 TTB Run 400m 25 TTB 25 Thrusters 115/75# Run 200m

Strength Snatch First Pulls 5 sets of 3 reps @ 110% WOD 20 min AMRAP 400m Run 6 Muscle-Ups 12 Power Snatches 95/65

Strength GHD Sit-ups 3 sets of 10 Reps WOD 4 Rounds 25 Calorie Row 10 KB Cleans 70/53 5 HSPUs

Strength Turkish Get-ups 3 sets of 10 reps 53/35 WOD 20 min EMOM Odd Min: 40 Double-unders Even Min: 12 Burpees

WOD "Nancy" 5 Rounds 400m Run 15 OHS 95/65

Strength Back Squat 3 sets of 5 reps; 65%,70%,85% WOD For max reps/meters: 2 minutes of Rowing for Meters Rest 60 seconds 2 minutes of Box Jump-Overs 24″/20″ Rest 60 seconds 2 minutes of KB Swings 53/35 Rest 60 seconds 2 minutes of Rowing for Meters

Strength 12 min EMOM 1st minute: right side plank 2nd minute front planke 3rd minute left side plank WOD 4 Rounds 3 Bar Muscle Ups 12 Deadlifts 225/155 30 Double Unders

WOD 12-9-6 reps for time: Power Clean 185/135 Front Squat 185/135 Jerk 185/135 then.. Sprints 5 x 50m

Strength Weighted Dips 3 sets of ME WOD 3 rounds for time of: 12 Thrusters 115/75 18 TTB 24 Split Jumps (each jump counts 1 rep)