The CC CrossFit Blog

STRENGTH Squat Clean: 1RM. Rest 2:00 METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3: (53, 35) L2: (45, 25) (30s of Double Under Attempts) L1: (35, 25 Russian Swings) (50 Singles each set) 15:00...

STRENGTH 2 Rounds 1) Max Rep Strict Pull-ups Rest 3:00-4:00 before moving to #2 2) Max Rep Strict Chin-ups METCON 4 Rounds of 40s work/20s rest: 1a) Hand Release Push-ups 1b) KBS (53, 35) 1c) T2B 1d) Burpees 1e) Double Unders L2: (Box Push-ups) (45, 25) (Knee lifts)...

STRENGTH Banded Deadlift: 8 x 2 @70% of Last Monday + Band Tension. Every 60s. METCON ”Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65) L1: (75,...

METCON “ZOMBIE CHASE” The living begin wod at 0:00, Zombies begin at 3:00 and try to catch the living. Run 800m 20 DUs (60s) 40 Air Squats 60 Ab mat situps 40 HR Push ups 20 Pull ups Run 800m

METCON AMRAP 10: 200 Meter Run 15 S20H (115, 75) 15 Box Jumps w. step down (24, 20) Rest 4:00 AMRAP 10: 200 Meter Run 15 Hang Power Cleans (115, 75) 15 Wallballs (20, 14) Rx+:(135, 95) (30, 20) L3: (95, 65) L2: (75, 55) (20, 15) (14, 10) L1: (65, 35 Hang Muscle...

STRENGTH 1 1/4 Front Squat: 3RM. Rest 2:00 METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) *Alternate Scaling Bike = 45 Calorie...

STRENGTH Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets. METCON AMRAP 15: 5 Pull-ups 7 Push-ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball) L2: (Band Assisted Pull-ups) (Box...

STRENGTH Banded Deadlift: 10 x 2 @65% of Monday + Band Tension. Every 60s. METCON ”Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 9:00 Cap

CONDITIONING 30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) 100 Russian KBS (70/53) Remaining time: Max Distance Run *One person works. Split however desired. *Score = total distance completed