The CC CrossFit Blog

STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s. METCON For time: 100 Double Unders 25 Push Press (95, 65) 75 Double Unders 20 Push Press (135, 95) 50 Double Unders 15 Push Press (155, 105) L3: (75, 55) (115, 75) (135, 95) L2:...

STRENGTH 1) Wide Stance Box Squats: 8 x 3 @50-60% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Conventional Speed Pull Deadlift: 6 x 2 @50% of Monday, every 60s. 3) Seated Dynamic Box Jumps: 6 x 3, every 60s. 4) Front Rack Double Kettlebell Walking Lunges: 3 x...

STRENGTH 20 Minutes on the clock in teams of 2: 10 Minutes of Max Sets of Farmer Carry 10 Minutes of Max Sets of Sledpush or Sled Powerwalk *One athlete completes a set of 20-30 seconds without stopping (150-200 ft.) METCON 10 Minutes on the clock in teams of 2: 5...

STRENGTH Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s. METCON AMRAP 15: 5 HSPU 10 Burpee Pull-ups 20/15 Calorie Row(or 15/10 Calorie Bike) Rx+:(Strict HSPU) (Calories on Ski Erg if possible) L3: (HSPU to 1 Abmat) L2: (Push-ups) L1: (Box Push-ups)...

STRENGTH Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap

STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 METCON ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 45) *Beginner: AMRAP 8: 10 SDHP (35, 25) 15 Russian KBS (35, 25) 20 Mountain Climbers (total) Rest 60-90s after...

STRENGTH 1) Power Clean: 5 x 3 @80%, every 90s. 2) Back Rack RFESS: 4 x 5 ea. Rest 90s. METCON 8 Rounds of: 20s Sled push Sprint Rest 90s Alternate Options 8 Rounds of: 20s Max Effort Air Bike Rest 2:00

METCON With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as desired. *Score = total number of 400 meter runs + snatches L3: (115, 75) L2: (95, 65) L1: (75, 55)

STRENGTH 1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s. 1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s. METCON EMOM 12: ODD Minutes: Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice *Score = total reps...