The CC CrossFit Blog

STRENGTH 1a) Bench Press: 2/8 x 3 @ 65%. No rest. 1b) KB Hammer Curls: 1/4 x 10-15. Rest 60s. CONDITIONING Every 5:00 x 4 Sets: 15 DB Push Press (50, 35) (neutral grip) 15 Calorie Row (12 Cals Ladies) 15 DB Hang Power Cleans (50, 35) 15 T2B L3: (45, 30) (10 T2B per...

STRENGTH BackSquat: 8 x 3 @70%, every 60s. CONDITIONING AMRAP 8: 21 KBS (70, 53) 15 Goblet Squats (70, 53) 9 Lateral Burpees Over the Kettlebell L3: (53, 35) L2: (45, 30) (Regular Burpees) L1: (35, 25) (Regular Burpees)

STRENGTH Clean + Jerk: 5 x 3, build to heavy 3 rep. Rest 60s. CONDITIONING "Abbate" For time: 1 Mile Run 21 Clean + Jerks (155, 105) 800 Meter Run 21 Clean + Jerks 1 Mile Run L3: (135, 95) L2: (115, 75) L1: (95, 65) *No time cap

STRENGTH Pull-ups - medium grip: 2/5 x 5. Rest 90s. Options: - 2 warm-ups sets then 5 "work sets" - Add weight - BW - Partner Assisted Pull-ups - Inverted Ring Rows: 5 x 10. Rest 60s. CONDITIONING For time: 40-30-20-10 Push-ups Abmat Sit-ups Double Unders x 3...

STRENGTH Squat Snatch: 10 x 2. Rest 60-90s. CONDITIONING "The Departed" In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) (Rest 12:00 + Repeat) L3: (95, 65) L2: (Power Snatch + OHS) (75, 55) L1: (75, 55...

STRENGTH Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00 CONDITIONING "Surprise" For time: 20-15-10-5 Push Press (135, 95) Burpee Pull-ups L3: (115, 75) L2: (95, 65) L1: (75, 55) (No pull-up) 14:00 Time Cap

STRENGTH Back Squats: 10 x 3 @60% of Back Squat 1RM, every 60s. CONDITIONING EMOM 20: Minute 1: 5 High Box Jumps (30, 24) Minute 2: 10 T2B Minute 3: 20 Front Reverse Lunges (95/65) (10 ea.) Minute 4: 30 WallBalls (20/14)

CONDITIONING AMRAP 30: Partner Row 1k 200 Double Unders Run 800 Meters *Split work between partners