The CC CrossFit Blog

STRENGTH 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1… 3) Glute Ham Raises OR Barbell RDLs: 4 x 6-10. Rest 60s.

METCON EMOM 25: MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s) *1 KB OH/1 KB in Front Rack MINUTE 2: 10/8 Strict Ring Pull-ups *Alt. Grips every set MINUTE 3: 12/8 Ring or Bar Dips MINUTE 4: 15 SDHP 70/53 MINUTE 5: 10 Front Rack Reverse Lunges 70/53 (total)

STRENGTH Paused Front Squat: 5 x 2 @85%, every 90s. METCON ”Open WOD 13.4” AMRAP 7 of ascending reps: 3 Clean + Jerk (135, 95) 3 T2B 6 Clean + Jerk 6 T2B L3: (115, 75) L2: (96, 65) (Knee Lifts) L1: (75, 55) (Abmat Sit-ups) *Beginner: Sub DB Thrusters for Clean + Jerks...

STRENGTH Gymnastics Static Holds x 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4 METCON 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Double Unders 1d) Russian Twists w. a...

STRENGTH 1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s. METCON For time: 100 Hand Release Push-ups 100 DB Renegade Rows (total) (50s, 30s) 100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)...

STRENGTH Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 METCON ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Power...

WORKOUT "OPEN 20.5" FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- FINISHER FOR QUALITY 100 Hollow Rocks

STRENGTH Shoulder Press: 1RM. Rest 2:00 METCON ”Open WOD 12.3” AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B L3: (95, 65) L2: (20, 15) (75, 55) (Knee Lifts) L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

PARTNER WORKOUT IN TEAMS OF 3... AMRAP x 13 MINUTES P1 Completes... 6 Toe 2 Bar(Knee Raises)(Situps) 14 Russian KB Swing (70/53)|(53/35)(45/25) 24 Double Unders(singles) While P2... Wall Sit Hold While P3... Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK... Max Cal...