The CC CrossFit Blog

GPP 8 Rounds of: 100 ft Sledpull or Push, AHAP. Rest 60s. Then, 8 Rounds of: 100 ft Front Rack KB Carry. Rest 60s. Then, 10 Minutes of ”Recovery” Row, Bike, Jog, or light sledpull at a sustainable/easy pace. Score = Your 60-day goal

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) Barbell Rows 1b) Barbell SDHP 1c) Barbell Curls 1d) Barbell Strict Press 1e) Abmat Sit-ups L2/L1: (35, 15)

STRENGTH Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. METCON ”Fool in the Rain” For time: 30-20-10 Wall balls (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20# Medball) L3: (185, 125) L2: (14, 10) (155, 105) L1: (10, 8) (135, 95) 10:00...

SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike Minute 5: Rest *Score = totals reps +...

STRENGTH 1a) Push-ups: 3 x submax. No rest. 1b) Strict Chin-ups: 3 x submax. Rest 2:00 METCON AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch each arm (50, 35) 6 Single Arm DB Push Press each arm (50, 35) Rest 60s L3: (45, 30) L2: (35, 25) L1: (30, 20) (7...

STRENGTH 1) Ultra Wide Stance High Box Squat: 6 x 4. Rest 2:00 2) Glute Hip Thrust: 5 x 6-8. Rest 90s. 3) DB 1 1/4 Split Squats: 3 x 8 ea. Rest 60s. 4) Serratus Crunch: 4 x 10. Rest 60s.

METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set L3: (115, 75) L2: (95, 65) (Band Assisted Strict Chin-ups) L1: (75, 55) (DB Hammer Curls for Pull-ups today – light) 20:00 Cap STRENGTH 1a) Inverted Rows,...

STRENGTH Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s. METCON Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry L3: (24, 20) (155, 105) L2: (20, 15) (135, 95) L1: (Seated Dynamic...