The CC CrossFit Blog

Strength Strict Press 3 sets of 5 reps WOD 5 Rounds 10 Pistols 20 Abmat sit-ups 10 Hand Power Cleans 155/105

Strength Three Position Snatch (power position, hang, floor) 7 sets of 1 complex – work to a max complex for the day WOD 200 DU buy-in. 21-15-9 reps for time of: Calories Rowing Deadlift 225/155

WOD For time: 800 m Run 50 Wall Balls 20/14 40 Chest to bar pull-ups 30 Wall Balls 20 Chest to bar pull-ups 10 Wall Balls

Strength For Time 12-9-6-3 unbroken TTB WOD 10 Min EMOM 1 Push Press 1 Push Jerk 1 Split Jerk (All the same minute. Go heavy)

Strength 12 min EMOM 3 Cleans @ 80% of 1 Rep MAX WOD 12 min AMRAP 4 Muscle Ups 10 Deadlifts 185/115 100 Double Unders

Strength OHS 3 sets of 10 reps: work @ 55-60% of 1 rep max WOD For time 20 Weighted Step-ups 53/35(front rack): 20" box 15 Burpees 10 KB Snatches 53/35 200 m run 10 KB Snatches 15 Burpees 20 Weighted Step-ups

Strength Weighted Pull-ups 3 sets of ME: keep weight light WOD 15 min AMRAP 3 HSPUs 15 Power Cleans 115/75 30 Russian Twists 20/14

WOD Honor Hour(s) "Moose" 1000 Meter Row (To Represent his joining of the U.S. Army in 2010) then 10 Rounds 7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.) 3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.) then 1200...

Strength T2B/C2B/Bar MU 5 sets WOD 4 Rounds 10 HSPUs 15 KB swings 70/53 20 Wall Balls 20/14