The CC CrossFit Blog

Strength Hollow Rock Holds 5 sets of 60 secs WOD “Heartbreak Kid” 3 Rounds: 10 Front Squats, 185/135 20 C2B 50 Double Unders

Strength Back Squat 3 sets of 5 reps; work up to a heavy 5 rep WOD “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run

Strength Pause Clean-Grip Deadlifts 5 sets of 3 reps (pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh) WOD 5 rounds of: 400 m run 15 OHS 95/65 5 Muscle-Ups

Strength Decline Ring Rows 3 sets of ME WOD 3 Rounds for time: 75 Double-unders 12 KB Lunge steps 53/35

WOD 6 Rounds Hang Power Clean – 5 Reps Front Squat – 7 Reps Push Jerk – 3 Reps 135/95 then… 300 m Row sprint 7 sets (1 min rest between sets)

Strength Paused Clean First Pull (3 count pause at knee) @ 110% of max 4 sets of 3 reps WOD 8-minute AMRAP: 3 handstand push-ups 1 cleans 185/125 3 handstand push-ups 2 cleans 3 handstand push-ups 3 cleans 3 handstand push-ups 4 cleans 3 handstand push-ups 5 cleans 3...

WOD Runaway "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 400m Run

Strength Jerk 7 sets of 3 reps: work up to heavy weight WOD "Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Strength Bent Over Rows 5 sets of 5 reps; work to a heavy 5 rep WOD 12 min AMRAP 5 Front Squats 155/105 10 Pushups 15 Deadlifts 155/105