The CC CrossFit Blog

STRENGTH 1) Back Squat: 4/3 x 5 @80%. Rest 2:00 2) Squat Clean: 6 x 1, every 60s. METCON EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air Squat Jumps Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)...

STRENGTH Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s. METCON For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105) L3: (95, 65) (115, 75) (135, 95) L2:...

STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. 1b) Inverted Rows: 6 x 10. Rest 45s. METCON ”Open WOD 12.1” AMRAP 7: Burpees

STRENGTH Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 METCON 8-10 Rounds of: 40 Yard Sledpush (moderate weight) Rest 90s-2:00.

STRENGTH 1a) Strict Chin-ups 4 x 10 -- Rx+ Chest to Bar -- Rx Chin-ups -- Band Assisted Chin-ups -- Ring Rows 1b) Ring Dips: 4 x 10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON AMRAP 14: 25 Push Press 75/55 50 Hollow...

STRENGTH Back Squat: 3/3 x 5 @75%. Rest 2:00 METCON ”Night King” 4 RFT: 10 Power Cleans (135, 95) 20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left) 30 Russian KBS (70, 53) L3: (115, 75) (53, 35) L2: (95, 65) (45, 30) L1: (75, 55) (35, 25)...

METCON AMRAP 28 w. a partner: 28 Box Jumps w. step down (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35) L3: (45, 30) L2: (20, 15) (35, 25) (Knee Lifts) L1: (<20, 15) (30, 20) (Abmat Sit-ups)

STRENGTH AFAP 100 DB Bench Press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-ups *All work is done before moving to next movement. L2: (60-75 reps each) L1: (30-50 reps each) METCON For time: 10-20-30-40 Calories on the Rower 40-30-20-10 Wall balls (20, 14) L2:...