The CC CrossFit Blog

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. METCON Row, Bike, Sled Push 10 x 30s on/60s off.

STRENGTH 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b)Strict Chin-ups: 4 x 5. Rest 45s. METCON For time: 9-15-21 Hang Power Snatch (95, 65) T2B *400 Meter run after each set Rx+:(115, 75) L3: (75, 55) L2: (65, 45) (Knee Lifts) L1: (Empty Bar) (Abmat Sit-ups) *16:00...

GYMNASTICS SKILL CYCLE, WEEK 2: EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE 4: 50 Ft. Bottoms-up KB Carry each side Rx+:(20s Handstand Walking for interval #2) METCON AMRAP 14 with...

STRENGTH (15:00 - 35:00) Barbell Glute Bridge: 5 x 5. Rest 90s. METCON ”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 9:00 Time Cap

Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking Lunges MINUTE 3: 30s RKC Plank...

STRENGTH 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. METCON AMRAP 7: Row 250 Meters 10 C2B 10 KBS (53, 35) Rest 60s AMRAP 7: Row 250 Meters 10 Hand Release Push-ups 10 Wall balls (20, 14) Rx+:(Bar Muscle Ups)...

GYMNASTICS SKILL CYCLE, WEEK 1: EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH KB Carry each side METCON For time: 30 DB Push Presses (50, 35) 60 Abmat Sit-ups 90 Double Unders 20 DB Push Presses 50 Abmat...

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees over the bar L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95...