The CC CrossFit Blog

STRENGTH Back Squat Submaximal Work: 1 x 4 @60%,1 x 4 @70%, 1 x 3 @80%, 1 x 3 @85%, 2 x 3 @90%. Rest 2-3:00 *Rest 3:00 between sets of 90% METCON "Batwings" For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max...

METCON With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike for max calories 8 Minutes of Max Distance Jog 8 Minutes of: 8 Power Cleans (135, 95) 6 Front Squats (135, 95) 4 S20H (135, 95) *One person works. Split as desired. Score = total rounds of...

STRENGTH Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s. *Between work sets complete 10 DB Hammer Curls METCON 20 Minutes on the clock: Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35) Remaining time Max Rounds of: 4 HSPU...

STRENGTH Front Box Squat: 5-4-3-2-1+. Rest 2:00 METCON "Snatch Balls" AMRAP 7: 7 Power Snatch (95, 65) 10 Wall Balls (20, 15) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8)

There is no 9am class this morning. Only a 10am.

STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 METCON "Heart Breaker" AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 45)

STRENGTH Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00. *Rest 2:00 between sets at 85%. METCON 6 Rounds of: 100 ft Sledpush: Heavy.                                                20 C2B Pull-ups.                 ...