The CC CrossFit Blog

STRENGTH Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. METCON ”Under Pressure” For time: 21-15-9 Thrusters (95, 65) Burpee Box Jumps (24, 20) *8:00 Cap L3: (75, 55) L2: (65, 45) (20, 15) L1: (55, 35) (Regular Burpees/no box)

METCON EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft. Heavy Farmer Carry Minute 4: 40s of SDHP (53, 35) Minute 5: 40s of Walking Lunges BW Minute 6: Rest Rx+:(KB Snatches in Place of...

STRENGTH Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. METCON 5 RFT: 20 Push-ups 20 Barbell Rows (95, 65) 20 Abmat Sit-ups 20 Push Press (95, 65) Rx+:(Start each round with 5/3 Ring Muscle-ups) L3: (75, 55) L2: (Box Push-ups) (65, 45) L1:...

STRENGTH Sumo Deadlift against a band: 1RM. Rest 2:00 METCON ”Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) *10:00 Cap Beginner Option: AMRAP 8: 8 Deadlifts (135, 95) 8...

STRENGTH Bench Press: 1RM. Rest 2:00 METCON 5 RFT: 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: (20s Elbow Plank each round) (DB Push Press, neutral...

STRENGTH 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip Deadlifts)...

METCON For total time: 40-30-20-10 Rowing Calories Rest 90s between sets. 16:00 Cap For time: 50-40-30-20-10 UB Double Unders *Rest as needed between each set. If you break you must start your SET over! Rx+:(Reps of 100-80-60-40-20) L2/L1: UB Single Unders 10:00 Cap...

METCON Rx+: For time: 10-8-6-4-2 Strict HSPU Bar Muscle-ups Rx: 10-8-6-4-2 Kipping HSPU C2B L3: 10-8-6-4-2 Kipping HSPU to 1 Abmat Pull-ups L2/L1: 15-12-9-6-3 Box Push-ups Strict Band Assisted Chin-ups

STRENGTH 1) Front Squat Box Squat: 2RM. Rest 2:00 METCON 4 Rounds for quality, but a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x 20 Reps. Rest 2:00 after each completed round....