The CC CrossFit Blog

AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar(Knee Raises)(Sit-ups) 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10)

PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 100 Reps of "Bear Complex" (135/95)|(95/65)* *1 Rep of Bear Complex is... 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press *P1 works while P2 rests. Athletes can switch as needed...singles or...

SKILL ON A 10:00 RUNNING CLOCK... Practice Your Handstand Push-Ups* *Different Drills Depending on Level: Intro - Box HS Push-Up, HS Hold, or HS Negs Intermediate - Strict or Kipping in Small Sets Advanced - Deficit Strict or Kipping for Reps "LOVE LOSS" EVERY 4:00...

WORKOUT AMRAP x 35 MINUTES 400m Run 500m Row 20 Cal Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)... Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus...

WORKOUT AMRAP x 7 MINUTES 1-2-3-4...and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) FINISHER 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted...

STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT EMOM x 12 MINUTES MIN 1 - MIN 1 - 7 Push Press then Max Push Jerks Until :50...

STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 5-Rep Deadlift WORKOUT "CHRISTINE" 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20") *BW DL should be considered relatively light and done unbroken. COOLDOWN 2 Rounds 10 Inch Worms :30 Iron...