The CC CrossFit Blog

Strength Back Squat 3 sets of 10 reps WOD For time: 50 Hang Power Cleans 155/105 150 Double-unders 50 Chest to bar pull-ups

Strength Strict Toes to Bar 5 sets of 5 reps WOD 5 Rounds 10 Handstand Push ups 10 Ring Dips 10 Push ups 300m Row

Strength 3 Position Snatch Double (2 reps from each position – power position, hang, floor) 4 sets WOD 30-20-10 reps for time of: Dead Lifts, 185/155 Wall Balls, 20/14

Strength Find 1 rep max Bench Press WOD For time 50 air squats 20 Abmat situps 40 air squats 20 Abmat situps 30 air squats 20 Abmat situps 20 air squats 20 Abmat situps 10 air squats

WOD 10 min EMOM odd: 5 power Snatches 135/95 even: 10 Burpees rest 1 min 10 min EMOM odd: 5 Power Cleans 135/95 even: 10 Pullups

WOD "Hall" U.S. Air Force Capt. Ryan P. Hall 5 rounds for time of: 3 Cleans 225/155 200 m sprint 20 KB snatches, 53/35 Rest 2 minutes

Strength Find 1 Rep Max Deadlift WOD 12 min 2 KB swings 50/35 4 Burpees 4 KB swings 6 Burpees 6 KB Swings 8 Burpees 8 KB Swings 10 Burpees continue on this pattern.

Strength Full extension Hang Cleans 5 sets of 3 reps @50 % of max WOD 3 Rounds 7 Squat Cleans, 155/105 14 C2B 21 Box Jumps 24/20

Strength Find 1 Rep Max Strict Press WOD 21-15-9 reps of: Power Snatch 95/65 Double-unders, 4x Reps