The CC CrossFit Blog

Strength Back Squats 5 sets of 2 reps WOD 21-15-9-15-21 Power Cleans, 135/95 Med Ball Situps 40 DU After each round

Strength Snatch High Pulls from Power Position 7 sets of 5 Reps WOD Run 800m 40 KB Power Clean & Push Jerks 70/53 (start from the floor each rep) Run 800m

Strength Unbroken High Hang Snatches 3 sets of 3 reps WOD 12 min AMRAP 7 Hang Power Snatch 95/65 14 Air Squats

Strength Back squat 5 sets of 3 reps: work to 75-80% of 1RM WOD 21-15-9 KB Cleans 70/53 T2B

Strength Push Press 7 sets of 3 reps WOD Complete 5 rounds for time: 12 Front Rack Lunges 45/35 12 Diamond Push Ups Sprint 200m row

Strength Weighted Pull-ups 5 sets of 3 reps WOD 12 min AMRAP 1 Power Clean @ 225/155 5 C2B Pull Ups

Holidays in The Hampdens Holiday Schedule Dec 24th 6AM & 5:30PM. NO 6:30PM Dec 25th 11AM Dec 26th 11AM Additional WOD dates: Next Mobility WOD Dec 30th 7:30PM Swim WOD Jan 3rd 10AM-12PM

WOD 50 Med Ball Cleans 20/14 5 Rope Climbs 15′ 40 Med Ball Cleans 4 Rope Climbs 30 Med Ball Cleans 3 Rope Climbs 20 Med Ball Cleans 2 Rope Climbs 10 Med Ball Cleans 1 Rope Climb

Strength OHS 5 sets of 5 reps: work up to a heavy set WOD “Jack” AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)