The CC CrossFit Blog

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Thursday 12/19/19

WORKOUT EMOM x 15 MINUTES MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 - MAX Double Unders MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25) *:50 work / :10 rest for all working minutes. PARTNER FINISHER IN TEAMS OF 2... AMRAP x 6 MINUTES Weighted Sit-Ups...

Wednesday 12/18/19

STRENGTH ON A 20:00 RUNNING CLOCK... Build to 1RM Front Squat* *Retest of 1RM from beginning of Wendler Cycle WORKOUT "SPEED DEMON" 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -8:00 Hard Cap COOLDOWN FOR RECOVERY Foam Roll 1:00 Quads 1:00...

Tuesday 12/17/19

EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 -- 5-8 DB Renegade Rows* MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R WORKOUT AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike *Athlete choice each round on...

Monday 12/16/19

STRENGTH ON A 15:00 RUNNING CLOCK... Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle WORKOUT "PUSH. PULL." FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set -15:00 Hard Cap OPTIONAL COOL DOWN FOR RECOVERY 3:00...

Friday 12/13/19

STRENGTH 5-3-1 Front Squat *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT FOR TIME 30 Front Squat (135/95)|(95/65) 30 C2B...

Thursday 12/12/19

WORKOUT EMOM x 16 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. COOL DOWN FOR RECOVERY 2:00 Cobra Stretch 3:00 Seated Forward Fold...

Wednesday 12/11/19

SKILL ON A 8:00 RUNNING CLOCK... Build safely to a Max Height Box Jump* *No "step" into jump. Start with both feet planted on each attempt. WORKOUT "STRAIGHT 100." FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls...

Tuesday 12/10/19

STRENGTH 5-3-1 Push Press *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT "DOUBLE AMRAP" AMRAP x 4 MINUTES 2 DB Devil's Press...

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