The CC CrossFit Blog

STRENGTH ON A 25:00 RUNNING CLOCK... Build to 1RM Clean & Jerk (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75)(95/65) 10 Shoulder to Overhead

STRENGTH Paused Front Squat: 5 x 3 @80%, every 90s. METCON (35:00 - 55:00) Every 4:00 x 5 Sets: 30s Max Effort Row 20 Air Squats 10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) L3: (53, 35) L2: (45, 30) L1: (20s AB) (12 Air Squats) (35, 25 Russian...

METCON 1) 5 Rounds of: 60 yard Sledpull Powerwalk @heavy. Rest 60s. Then, Rest 60s before proceeding to #2 2) 5 Rounds of: Farmer Carry x 60 yards. Rest 60s. Then, Rest 60s before proceeding to #3 3) 5 Rounds of: 200 Meter Shuttle Sprint. Rest 60s. 50 Meters out, 50...

SKILL ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box Walk Intermediate - Box Walk or Guided Walk Advanced - Guided Walk or Free Walk WORKOUT EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 20/16 Cal Row MIN 3 - MAX V-Ups COOL DOWN FOR...

STRENGTH 1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 45s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (10 Alt. DB Snatch) (10 Regular...

METCON ”2018” With a running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletes 10:00-35:00 AMRAP of: Row 2018 Meters 100 Thrusters (95, 65) 100 Pull-ups Rx+:(115, 75) (C2B Pull-ups) L3: (75, 55) L2: (65, 45) (Band Assisted Pull-ups) L1: (55,...

STRENGTH Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice METCON EMOM 20: Minute 1: Burpees: 50% of Max Set for all rounds Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35) Minute 3: 10/6 Strict Chin-ups...

STRENGTH Paused Front Squat: 6 x 3 @75%, every 90s. METCON ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) *Scaled (45, 35) (Single Unders)

METCON With a running clock with a partner with one athlete completing a full round at a time: 0:00-10:00 Max Rounds of: 10 Hang Power Cleans (135, 95) 10 T2B 20 Walking Lunges (BW) 12:00-22:00 Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible) 24:00-34:00...