The CC CrossFit Blog

SKILL EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand Hold L2: (15s Handstand Hold) L1: (20s Overhead KB Hold) METCON EMOM 10: ODD Minutes: 15 Air Squats EVEN Minutes: 15 Burpees L2: (10 Reps of each) L1: (10 Reps of Air...

STRENGTH Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s. METCON AMRAP 15: 40 Double Unders 30 DB Renegade Rows (50, 35) (total reps) 20 Hang Power Snatch (75, 55) 10 T2B Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B) L3: (65, 45) L2: (Double Under...

STRENGTH Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Tombstone” For time: 30 Back Squats (225, 155) 50 Russian KBS (70, 53) 30 Calorie Bike (24 Calories ladies) Rx+:(275, 185) (88, 70) L3: (185, 125) (53, 35) L2: (155, 105) (45, 30) L1: (135, 95) (35, 25)...

STRENGTH Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. METCON With 10 Minutes on the clock: Row 1k With the remaining time AMRAP: 20 Barbell Rows (95, 65) 10 Push Press (95, 65) Rx+:(115, 75) L3: (75, 55) L2: (65, 45) L1: (55, 35)

STRENGTH 1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s. 2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s. METCON ”Crazy Train” AMRAP 5: 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55)...

METCON In teams of 2: For time: 400 Meter Farmer Carry (70, 53) 100 Walking OH Lunges (45, 25) 300 Meter Farmer Carry 100 Ground to Overhead with a plate (45, 25) 200 Meter Farmer Carry 100 Hollow Rocks 100 Meter Farmer Carry 100 Box Jumps w. step down (24, 20)...

STRENGTH Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s. METCON AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups) L2: (Strict Knee Lifts) (Box Push-ups) L1: (Abmat Sit-ups) (Box...

STRENGTH 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (10 Alt. DB Snatch) (10 Regular Burpees) 9:00 Cap

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...