The CC CrossFit Blog

METCON In a 5:00 Window x 4 Rounds: Row 250 Meters Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s) (total reps) 15 Box Jumps w. step down (24, 20) Rest 60s between rounds *Score = Total Rounds of AMRAP L2: (Band Assisted Pull-ups) (40s, 25s) (20,...

STRENGTH Gymnastics Skill/Strength EMOM 10: ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold) EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts METCON EMOM 10: ODD...

METCON ”Holleyman” 30 rounds for time of: 5 Wallballs (20, 14) 3 Handstand push-ups 1 Power Clean (225, 145) L3: (20 Rounds) (185, 125) L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95) L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105...

METCON In teams of 2 for time: ”Eva w. a partner” 6 Rounds of: 800m Run 30 KBS (70, 53) 30 Pull-ups Rx+:(Done as an Individual Workout 5 Rounds for time) L3: (53, 35) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows)

Happy Thanksgiving!

METCON 4 Rounds of: 60s of Hand Release Push-ups 60s of SDHP (53, 35) 60s of Double Unders 60s of Wallballs (20, 14) 60s of Calories on Rower 60s Rest L2: (Box Push-ups) (45, 25) (Double Under Attempts) (14, 10) L1: (Box Push-ups) (35, 20) (Single Unders) (10,...

SKILL EMOM 8: ODD Minutes: Handstand Hold x a total of 40s of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns METCON AMRAP 18: Row 500 Meters 15 T2B 15 Hang Power Snatch (75, 55) Rx+:(95,...

STRENGTH Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 METCON ”Thunder Struck” For time: 21 Squat Clean Thrusters (155, 105) 42 Bar Facing Burpees Rx+:(185, 125) L3: (135, 95) L3: (115, 75)