The CC CrossFit Blog

Strength 3 sets: 3 Bar MUs+3 C2B+3 Strict PUs WOD 7 Rounds for Time 5 Power Snatches 135/95 10 HSPUs 15 C2B Pull Ups

Strength GHD sit-ups 3 sets of 10 reps WOD 12 min AMRAP 10 Burpees 10 Thrusters 135/95

Strength Clean & Jerk; unbroken 5 sets of 5 reps; starting at 60-65% WOD 30 Jerk 185/125 30 Box Jump 36/30 30 Power Clean 185/125

Strength Paused Snatch First Pulls 5 sets of 3 reps(3 sec pause at knee) WOD For Time: 100 Double Unders 10 Snatch 155/105 80 Double Under 8 Snatch 60 Double Under 6 Snatch 40 Double Under 4 Snatch 20 Double Under 2 Snatch

Strength Front squat – 5 sets of 3 reps; work to 80% WOD 15 min AMRAP 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength Strict Press 5 sets of 3 reps: work up to 80% of 1 rep max WOD 4 rounds for time of: :30 (accumulated) Hanging L-Sit Hold 15 Jerk Grip OHS 95/65 15 Strict Chest-to-Ring Pull-ups (in good hollow position) 15 Push Press 95/65

Strength Front Rack Box Step ups 5 sets of 3 reps(each leg) WOD 10 min AMRAP 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95

Workout 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65...

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