The CC CrossFit Blog

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Monday 6/10/19

STRENGTH 1) BackSquat: Build to a heavy 1. Rest 2:00 2) Glute Hip Thrust: 3/5 x 8. Rest 90s. 3) DB Step-ups: 1/3 x 10 ea. Rest 90s. – perform all reps on each leg before switching sides. 4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.

Friday 6/7/19

STRENGTH Split Jerk: 1RM. Rest 2:00 METCON For time with an empty barbell: 75 Barbell Power Snatch (45, 35) 50 Barbell Rows 25 Barbell Thrusters 50 Barbell Rows 75 Hang Power Cleans L2: (35, 15) L1: (35, 15) (30 Reps per movement) 15:00 Cap

Thursday 6/6/19

STRENGTH 1) Front Box Squat: 3/8 x 2 @60-65%, every 60s. – 3 warm-up sets/8 work sets. 2) Broad Jump: 3 Attempts at Max Distance. METCON For time: 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight...

Wednesday 6/5/19

METCON With a running clock with a partner: 0:00-10:00 Max 100 Meter Medball Runs 20/14 *One athlete completes a full set a time 10:00 – 20:00 Max Reps KB Circuit: 8 Russian Swings Left 8 Russian Swings Right 8 Goblet Squats 8 1-Arm KB Rows each side *One athlete...

Tuesday 6/4/19

STRENGTH 1a) Strict Pull-ups: 5 x 8-10. Rest 45s. – Rx+: Strict Chest to Bar – L3: Strict Banded Pull-ups – L2/L1: Ring Rows 1b) Strict Dips: 5 x 8-10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON ”Nutshell” For time:...

Monday 6/3/19

STRENGTH 1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 METCON ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Power...

Friday 5/31/19

STRENGTH 1) Close Grip Bench Press: 8-6-4-2. Rest 90s. – add weight each set building to a challenging double. 2) Ring Pull-ups: 4 x 5. Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted 3a) Barbell Rows: 4 x 10. Rest 30s. 3b) Banded Triceps...

Thursday 5/30/19

STRENGTH 1) Front Box Squat: 10 x 2 @55-65% of Front Squat, every 60s. 2) Standing High Box Jumps: 8 x 2, at a challenging height, every 60s. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip...

Wednesday 5/29/19

METCON With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate (45, 25) 100 Single Unders Rest 30s between rounds 22:00-28:00 Row 250 Meters 10 Walking OH...

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