The CC CrossFit Blog

SKILL CF Gymnastics Open Skills EMOM 7: Handstand Push-ups/T2B 30s of Skill Practice METCON For time: 50 Calorie Row 50 Medball Cleans (20, 14) 50 Box Jumps w. step down (24, 20) 50 Ground to Overhead with a plate (45, 25) 50 Walking OH Lunges (45, 25) 50 Calorie Row...

STRENGTH Speed Push Press against single strand band: 6 x 3 @60-65% of last Friday, every 60s. METCON EMOM 20: Minute 1: 15 DB Push Press (50s, 35s) Minute 2: 30 Double Unders Minute 3: 15 Bent-over Double DB Rows (50s, 35s) Minute 4: 15 Burpees L2: (40s, 25s) (Double...

STRENGTH Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. METCON For time: 15 Power Cleans (135, 95) 21 C2B Pull-ups 12 Power Cleans (155, 105) 15 C2B Pull-ups 9 Power Cleans (185, 125) 9 C2B Pull-ups 14:00 Cap Rx+:(155,...

STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON for time: ”Buy in” 100 Ft. Handstand Walk or 60s of total Handstand Hold Then, 30-20-10: DB Push Press (50s, 25s) Barbell Curls (50s,25s) T2B Then, ”Cash-out” 200 Meter Single Arm OH KB Carry (100m each) *Athlete...

STRENGTH 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. METCON ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two heats and have...

METCON AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115, 75) L2: (95, 65) (Double Under Attempts) L1: (75, 55) (Single Unders x 2) *Alternate Options for 60 calorie Row: 400 Meter...

STRENGTH Speed Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s. METCON 8 RFT: 10 Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 20:00 Cap Rx+:(C2B Pull-ups) L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups) L1: (4-5 Rounds)...

STRENGTH Back Squat: 5RM. Rest 2:00 METCON EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Rx+:(12 Reps of each Movement/Same loading) L3: (185, 125) L2: (155, 105) (8 Bar Facing Burpees) L1: (135, 95) (6-8 Regular Burpees)

STRENGTH Push Press: Build to a 3RM. Rest 2:00 *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. METCON AMRAP 15: 2 Wall Climbs 6 Knees to Elbow 400 Meter Run L3: (Knee raises) L2:...