The CC CrossFit Blog

STRENGTH Front Box Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) Beginner Option: AMRAP 7: 10 Alt. DB Snatches (light) 10 Wall balls (10,...

STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 5 Bar Muscle ups 20 Barbell Rows (95, 65) 200 Meter Run L3: (5 C2B) (75, 55) L2: (5 Pull-ups) (65, 45) L1: (8 Ring Rows) (55, 35)

STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. METCON 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) L3: (53, 35) L2: (45, 30) L1: (35,...

METCON ”3k” With a partner for time: 50 DB Hang Power Cleans (50, 35) 1500 meter row 50 DB Hang Squat Cleans (50, 35) 1500 meter row L3: (40, 30) L2: (35, 25) L1: (30, 20) 25:00 Time Cap

STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips) Minute 2: 10 DB Push press Minute 3: 20 DB Renegade Rows (same weight as Triceps) Minute 4: 100 Ft. Single Arm Farmer...

STRENGTH Deadlift: 2-2-1-1-1-1. Rest 90s-2:00. METCON ”Marston” AMRAP 20: 1 Deadlift (405, 225) 10 Bar Facing Burpees 15 T2B L3: (315, 205) L2: (225, 135) (Knee Lifts) L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

STRENGTH Push Jerk: 1RM. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (10 Abmat Sit-ups per round) (DB Push...

STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s. METCON For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53) L3: (53, 35) L2: (45, 30) L1: (35, 25) 7:00...

METCON With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Sled Push for max distance 10 Minutes of Run for max distance 10 Minutes of Farmer Carries, AHAP for max distance *One person works. Split as desired.