The CC CrossFit Blog

Strength Front Squats 4 sets of 5 Reps: 3 sec pause at bottom; work up to about 75-80% WOD 12 min EMOM Odd: 18 KB swings 70/53 Even: 50 Double unders

Strength Snatch 1st Pulls 5 sets of 3 Reps @ 110% WOD Tabata Alternating Snatches 95/65 Burpees over the bar

Strength Single Leg Split Squats 3 sets of 5 reps(each leg) WOD 10 min AMRAP 5 Bar Muscle ups 5 Box Jumps, 30/24 5 Squat Cleans, 155/105

WOD Row 2000 Meters 50 Pistols (alternating legs) 30 Hang Power Cleans 155/95

Strength Jerks 5 sets of 2 reps @ 85% WOD 3 Rounds Run 400 Meters 21 Pull Ups 7 Front Squats 225/155

Strength Deadlifts 7 sets of 3 Reps: work up to 75% of 1RM WOD 12 min EMOM Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double unders

Strength Strict Pull ups 3 sets of ME WOD 3 Rounds for Time 25 MedBall Sit Ups 20/14 75 Double Unders 16 Front Rack Lunge Steps 135/95

Strength/Skill Handstand Walks 5 sets for distance WOD Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. Wallballs 20/14 KB swings 53/35 Box jumps 20" Push Press 75/45 Dbl Unders

WOD 5 Rounds Run 400 M 20 Chest to Bar Pull Ups