The CC CrossFit Blog

Strength Find 1 rep max Snatch WOD 15-12-9 of: Bar Muscle-Ups Hang Snatch (full squat) 115/75#

WOD 5  rounds 3 Strict HSPU 6 Strict TTB 12 Air Squats 18 Cal Row

WOD 3 Rounds Run 400 Meters 30 Air Squats 30 Hand-Release Push-ups 30 Ab Mat Sit-ups

Strength Snatch Balance 7 sets of 1 rep; work to a heavy weight WOD 5 Rounds 15 KB Swings 70/53 15 Burpees

Strength Back Squat find 3 rep max WOD 3 Rounds Run 400 Meters 20 Back Squat 115/75 20 Push Press 115/75

Strength SOTS Press 5 sets of 3 reps WOD 7 Rounds for time 7 C2B Pull ups or 2 Muscle ups 7 Push Jerks, 155/105 7 Burpees

WOD For Time 150 Double Unders 50 Med-ball V-ups 20/14 120 Double Unders 40 Med-ball V-ups 90 Double Unders 30 Med-ball V-ups 60 Double Unders 20 Med-ball V-ups 30 Double Unders 10 Med-ball V-ups

WOD For Time: 800m Run, followed by: 5 RFT: 12 C2B 9 Power Snatch, 95/65 6 Strict HSPUs

Strength Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set WOD 12 Min AMRAP 2 Deadlifts 225/155 2 Wall Balls 20/14 4 Deadlifts 4 Wall Balls 6 Deadlifts 6 Wall Balls…… As far as you can get in 12 min