The CC CrossFit Blog

Strength Weighted Dips 5 sets of 5 Reps WOD 21-15-9 Box jumps 30/24 Front squat 115/75

Strength Dynamic Squats 3 sets of 12 WOD “Tequila Montoya” 3 RFT: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65

Strength Strict Press 5 sets of 3 reps:work to a heavy weight WOD For time 5 rounds 12 Dead Lifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105

WOD 5 Rounds for Time 5 Overhead Squats 135/95 10 Toes to Bar 15 KB Cleans 53/35 20 Double Unders

WOD For Time: 1 mile Run 50 KB swings 53/35 40 Dbl Unders 30 Pull-ups 20 Power Snatches, 135/95

Strength Snatch Power Shrugs at 1RM Snatch weight 5 sets of 3 reps WOD 12 Min EMOM 4 Burpees 4 Box Jumps 24/20 4 Wall Balls 20/14

Strength Pendlay Row: 3 sets of 5 reps – rest 60 sec WOD For Time 21 Pistols 15 Clean and Jerks 135/95 9 Muscle Ups

WOD “The Big Clean Complex” 3 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk...

WOD “Christine” 3 Rounds of 500m row 12 Bodyweight Deadlifts 21 Box Jumps