The CC CrossFit Blog

STRENGTH 1) Max Strict Chin-ups x 1 set. 2) Max Strict Push-ups x 1 set Rx+:(HSPU) 3) Max L-Sit Hold x 1 set *Or Hollow Hold METCON Every 4:00 x 5 Sets: 20 Walking Lunges (BW) (total reps) 15 Hang Power Cleans (135, 95) 10 C2B 50 Double Unders L3: (115, 75) L2: (95,...

STRENGTH Barbell Glute Bridges: 6 x 6. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...

METCON OPEN WOD 19.5 For time: 33-27-21-15-9 Thrusters (95, 65) C2B Pull-ups 20:00 Cap Scaled: (65, 45) (Jumping Pull-ups)

STRENGTH Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s. METCON 5 Minutes of: Russian Swings (70, 53) Rx+: (Band Resisted Russian Swings) 5 Minutes of: TGU (athlete choice of weight) 5 Minutes of: Sled Push x 100 ft. intervals (moderate...

STRENGTH 1a) Shoulder Press: 4 x 5. Rest 45s. 1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s. METCON ”Jumanji” AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees L3: (75, 55) L2: (65, 45) L1: (Empty Bar) (10 reps per movement)

GYMNASTICS SKILL CYCLE, WEEK 3 EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold METCON Each for quality, perfect reps: 5 Rounds of 60s/30s off: 1a) Wall balls (20, 14) 1b) Double Unders 1c) Row, Bike, Ski Erg for Calories 1d)...

STRENGTH Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) 12:00 Cap Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular...

St. Patrick's Day CrossFit Total & Potluck Brunch Starts @ 10AM We lift, then we eat

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes