The CC CrossFit Blog

CONDITIONING For time: Run 1 Mile 50 Burpees Run 1 Mile 50 Box Jumps 24/20 L2: (800m Runs) (35 Burpees)(20/12) L1: (25 Burpees or done with a partner)

STRENGTH 1a) Slight Decline Bench Press: 2/5 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB or KB Rows - pronated grip: 2/5 x 10 ea. Rest 30s. CONDITIONING AMRAP 15: 15 Calorie Row 15 T2B 15 DB Push Press (50, 35) L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (30, 20)...

STRENGTH Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00. CONDITIONING "Johnny B-Good" For time: 30 Front Squats (155, 105) 30 Bar Muscle-ups L3: (135, 95) (C2B Pull-ups) L2: (115, 75) (Band Assisted Pull-ups) L1: (53, 35 - Goblet Squat) (50 Ring Rows)...

Open workout 20.1 10 rounds for time of: 8 ground-to-overheads, 95/65 lb. 10 bar-facing burpees Time cap: 15 minutes

STRENGTH Back Squat: 6 x 3 @75% of Back Squat, every 60s. CONDITIONING AMRAP 3: DB Hang Squat Cleans (50, 35) Rest 3:00 AMRAP 3: DB Thrusters (50, 35) Rest 3:00 AMRAP 3: DB Hang Squat Clean + Thruster (50, 35) *Score = total reps achieved for all three AMRAPs...

CONDITIONING "Rowing Randy" For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (20 Alt. DB Snatches per round) Time Cap - 25:00

STRENGTH 8 min EMOM 1) 30-40 sec Plank Hold 2)10 Dips -RX+ Ring Dips CONDITIONING "Nutshell" For time: 25 Burpee Box Jumps (24, 20) 50 S20H (135, 95) 25 Burpee Box Jumps L3: (115, 75) L2: (20, 15) (95, 65) L1: (Burpees No Box) (65, 45) 12:00 Time Cap

STRENGTH 1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00. - Reset on each rep 2) Barbell Split Squats - Back Rack: 3/4 x 6 ea. Rest 90s. CONDITIONING "The Final 2" 3 Rounds for Time 30 Toes-to-Bars 21 Ground-to-Overheads (95/65 lb) Time Cap: 7...