The CC CrossFit Blog

STRENGTH EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% METCON Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B *5x Double Unders ie. 50-40-30-20-10 *Score = heaviest weight in the Bench...

STRENGTH Power Clean: 1RM. Rest 2:00 METCON ”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 10:00 Time Cap

STRENGTH Jerk: 1RM. Rest 2:00 METCON 4 Rounds of: 500m Row 15 Pull-ups 9 Hang Power Cleans (135, 95) Rest 90s Rx+:(C2B Pull-ups) (155, 105) L3: (10 Pull-ups per round) (115, 75) L2: (10 Band Assisted Pull-ups per round) (95, 65) L1: (12 Ring Rows per round) (75, 55...

STRENGTH Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. METCON AMRAP 7: 3 Deadlifts (225, 155) 3 Box Jumps w. step down (24, 20) 6 Deadlifts 6 Box Jumps 9 Deadlifts 9 Box Jumps And so on adding 3 reps to each movement.. L3: (185, 125) L2: (155, 105)...

METCON For total time: Row 750m 50 Abmat Sit-ups Rest 2:00 Row 750m 50 HR Push-ups Rest 2:00 Row 750m 50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s) Rest 2:00 Row 750 Meters Easy Recovery L2: (40s, 20s) (Box Push-ups) L1: (35s, 15s) (Box Push-ups) *Alternate...

STRENGTH T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets. METCON 20 Minutes on the clock with 1 Kettlebell: 10 Single Arm Russian Swings Right 10 Single Arm Russian Swings Left 8 Single Arm KB Rows Right 8 Single Arm KB Rows Left 6 Single Arm KB...

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans)...

STRENGTH 1a) Ring Rows: 4 x 10-12. Rest 30s. 1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s. METCON ”Jones Bones” AMRAP 12: 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)...

STRENGTH/SKILL 1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets. 2) RDLs: Work up to a heavy set of 6-8. Rest 90s. 3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s. – 1 ONE THOUSAND PAUSE...