The CC CrossFit Blog

STRENGTH 1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s. 1b) Banded Pulldowns: 4 x 15. Rest 30s. METCON EMOM 20: Minute 1: 10 KB Snatch each (53, 35) Minute 2: 15 Hollow Rocks Minute 3: 10 KB Rows each (53, 35) Minute 4: 15 SDHP (53, 35) Minute 5: 10...

STRENGTH Speed Back Squats: 3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set. METCON ”Freshmen V2” AMRAP 7: 7 DB Power Cleans (50, 35) 7 DB Thrusters (50, 35) L3: (40, 30) L2: (30, 20) L1: (25, 15)

Strength Strict Pull-ups: 3 x Max. Rest 3:00 METCON 5 Rounds of: Run 400 Meters 20 Ground to Overhead with a plate (45, 25) 12 Burpees to your Plate L3: (35, 15) L2: (25, 10) L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees) 25:00 Cap

STRENGTH Back Squat: 1RM. Rest 3:00. METCON AMRAP 18: 40 Double Unders 30 Abmat Sit-ups 20 Calorie Row 10 Hang Power Cleans (135, 95) L3: (115, 75) L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65) L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53,...

METCON ”Jack” AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15) L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

STRENGTH Low Box Squat 6 x 2 @70%, every 60s. METCON ”Sandstorm Task Domain” 5 RFT: 10 Deadlifts (225, 155) 200 Meter Run L3: (185, 125) L2: (155, 105) L1: (135, 95) 10:00 Cap

GYMNASTICS Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON EMOM 25: Minute 1: 1 Turkish Get-up each arm (53, 35) Minute 2: 10 Goblet Squats (53, 35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)...

STRENGTH Close Bench Press: 10-8-6-4, adding weight each set. Rest 90s. METCON 5 Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70, 53) Rest 60s. *Score = total calories after all 5 rounds