The CC CrossFit Blog

STRENGTH (20:00 - 60:00) 1) Squat Snatch: 8 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 2) Power Clean: 6 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 3) Front Squat: 4 x 4. Rest 90s. – build to a moderately...

Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...

STRENGTH Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wall balls Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...

STRENGTH Bench Press: 5-4-3-2-1+. Rest 2:00 METCON EMOM 20: Minute 1: 15 Hollow Rocks Minute 2: 12 Ring Rows Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 100 Ft. Bear Crawl L2: (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear Crawl)

STRENGTH Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 METCON ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls (20, 14) Rx+:(135, 95) L3: (95, 65) L2: (75, 55) (Knee Lifts) (14, 10) L1: (65, 45) (Knee Lifts) (10,...

STRENGTH EMOM 12: ODD Minutes: L-sit 30s EVEN Minutes: Plank 30s METCON EMOM 20: ODD MINUTES: Handstand Push-ups EVEN MINUTES: Dbl Unders Score= Total HSPUs

METCON ”Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups L3: (45, 25) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows) 18:00 Cap

STRENGTH Front Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Freshmen V2” AMRAP 7: 7 DB Power Cleans (50, 35) 7 DB Thrusters (50, 35) L3: (40, 30) L2: (30, 20) L1: (25, 15)

STRENGTH Handstand Push-ups – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30 Kipping) – L2: (Accumulate 20 to 1-2 Abmats) – L1: (Accumulate 30-50 Box Push-ups) *In between sets complete 20 Banded Facepull-aparts...