The CC CrossFit Blog

STRENGTH 1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s. 2)Triceps Extensions: 3-4 x 12-15. No rest. Metcon 20 min AMRAP 100ft Single Arm Overhead KB Carry 53/35 15 Burpee 15 Deadlifts 185/125 L3) 155/105 L2)135/95 L1)...

STRENGTH Bent Over Rows: Build to a heavy 5 reps: 6 x 5. Rest 2:00 CONDITIONING 4 Rounds of: 100 Meter Sledpush Sprint 10 DB Hang Squat Cleans (50, 35) Rest 3:00 L3: (45, 30) L2: (35, 20) L1: (35, 25 - DB Front Squats) *Alternate Option for sledpush Sprint: - 30s...

STRENGTH C2B Pull-ups Rx+:(50-75 reps - accumulate) Rx: (30-50 - accumulate) L3: (Regular Pull-ups x 30-40 - accumulate) L2: (Partner Assisted x 30 Reps accumulate) L1: (Ring Rows x 30-50 Reps) Beg: (1-Arm KB Rows x 50 reps each side) CONDITIONING Every 4:00 x 5 Sets:...

STRENGTH Front Box Squat - Regular Stance: 6 x 3 @85% of 8/26, every 60s. CONDITIONING 4 Rounds UB 100 Meter Farmer Carry (70, 53) 25 Russian KBS (70, 53) 25 Goblet Squats (70, 53) *If you put the KBS down during the carry access 1 Minute Wallsit hold for each time...

CONDITIONING In teams of 2: 0:00 - 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 - 22:00 20 Alt. DB Snatches (50, 35) 20 Walking DB Lunges (single Arm - 50, 35) 20 Hollow Rocks 24:00 - 30:00 Cal Row L2: (20, 15) (35, 25) L1: (20, 15...

STRENGTH 1a) Strict Press: 4 x 5. 1b) DB Hammer Curls: 4 x 10. Rest 60s. CONDITIONING 3 RFT: 750 Meter Row 25 Push Press 115/75 25 T2B L3: (15 T2B per round)(15 T2B per round) L2: (Knee Lifts) L1: (Abmat Sit-ups) (15 Push-ups per round) 25:00 Cap

STRENGTH 1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 CONDITIONING For time: 10-8-6-4-2 Squat Cleans (155, 105) 20-16-12-8-4 C2B Rx+: (185, 125) L3: (135, 95)(Pull-ups) L2: (115, 75) L1: (95, 65) (Ring Rows x 3) Beginner - Sub 20-15-10-5 Goblet Squats...

STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps - accumulate) Rx: (Strict x 20-30 reps - accumulate) L3: (Kipping x 30 reps - accumulate) L2: (1 Abmat x 20 Reps - accumulate) L1: (Box Push-ups x 30-50 reps - accumulate) Beg: (Box Dips x 30 Reps - accumulate)...

STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @80% of 8/26, every 60s. 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. CONDITIONING AMRAP 20: 300 Meter Row 10 Power Snatches (115, 75) 10 Overhead Squats (115, 75)