The CC CrossFit Blog

Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock...

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s. METCON AMRAP 18 of: 100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides) 100 Ft. Plate Push (45, 25) Rest as needed (60-90s)...

SKILL CF Open Skills EMOM 7: Double Unders 30s of Skill Practice METCON Every 5:00 x 5 Sets: Row 400 Meters 15 Wall balls (20, 14) 15 KBS (53, 35) L2: (14, 10) (45, 30) L1: (300m Row) (10, 8) (35, 25 Russian Swings)

STRENGTH Speed Push Press against single strand band: 6 x 2 @65-70% of three Friday’s ago, every 90s. METCON 5 RFT: 18/15 Calories Row 15 T2B 9 HSPU Rx+:(Bike Cals) (Strict HSPU) L3: (HSPU to 1 Abmat) L2: (90s Row) (Knee Lifts) (Box Push-ups x 12 per rd) L1: (90s Row)...

STRENGTH 1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar METCON ”Elvis” For time: 30 Squat Cleans (185, 125) Rx+:(225, 145) L3: (155, 105) L2: (135, 95) L1: (95, 65) *10:00 Cap Beginner Alternate...

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.

During the Open we will not be having 7:30pm classes on Thursdays.

STRENGTH Sumo Deadlift against a band: 12 x 1 @85% of 2/4, every 45s. METCON AMRAP 20 of: 100 Ft. Asymmetrical Farmer Carry (alternate sides evenly) 100 Ft. Heavy Sledpush Rest as needed (60-90s) *Score = Guess as to what 19.1 is!