The CC CrossFit Blog

SKILL WOD EMOM 20: ODD MINTUES: Muscle Ups EVEN MINUTES: Double Unders L3: (Chest to Bar) (Double Under attempts) L2: (Kipping/Butterfly)(Unbroken singles)

STRENGTH Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds with 60s rest between rounds. METCON ”The Cooper Test” 12 Minutes Max Distance Run *Score = total...

STRENGTH Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. METCON ”Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155,...

METCON 5 Rounds 10 Chest to Bar 15 Hang Power Snatch (75, 55) 200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each) Rest 90s after each round. Rx+:(7 Bar Muscle Ups) (95, 65) L3: (65, 45) (Pull-ups) L2: (55, 35) (Ring Rows)

STRENGTH EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees) 10:00 Cap

SKILL 3 Rounds of: 10s L-Sit Hold 20s Handstand Hold or Walk 30s Alt. Pistol Practice Rest 60s METCON AMRAP 22 with a partner: Run 800 Meters 50 Walking Lunges (BW) 50 G20H with a plate (45, 25) *One person works at a time. Split however desired. L2: (25, 15) L1: (15,...

STRENGTH 1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s. 1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s. METCON 5 Rounds of, 30s work/30s Rest: 1a) KBS (53, 35) 1b) Mountain Climbers 1c) Hollow Rocks 1d) Double Unders Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d =...

STRENGTH 1) Push Press: 10-8-6-4. Rest 2:00 2) Rollback Tricep Extensions: 3 x 15. Rest 30s. 3) Barbell Curls: 3 x 10. Rest 30s. METCON Assault Bike Test: 4 Minutes Max Calories or Row Calorie Test 4 Minutes Max Calories

STRENGTH EMOM 8: 3 Front Box Squats @60% of Monday 2RM. METCON ”Wicked Garden” For time: 15 Front Squats (155, 105) 21 T2B 30 Bar Facing Burpees 12 Front Squats 15 T2B 20 Bar Facing Burpees 9 Front Squats 9 T2B 10 Bar Facing Burpees L3: (135, 95) L2: (115, 75) (Knee...