The CC CrossFit Blog

STRENGTH Squat Clean + Jerk: 5 x 2. Rest 90s. 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 Push Press: 1RM. Rest 2:00 METCON For time: 30-20-10 DB Renegade Rows (total) DB Push Press Alternating Arms(neutral grip) (total) DB Cleans *Use the same weight for all 3 movements. *Athlete choice of weight. 18:00 Cap

STRENGTH Low Box Squat, Moderate Stance: 8 x 2 @65%, every 60s. METCON ”Icebreaker” AMRAP 7: 4 Squat Cleans (185, 125) 40 Double Unders Rx+:(225, 155) L3: (135, 95) L2: (115, 80) (40 Double Under Attempts)

METCON 10 Rounds of: 50m Sledpushes. Rest 60s. 8 Rounds: 50m Sledpull Backpedal. Rest 60s. 6 Rounds of: 25m KB Front Rack Carry. Rest 60s. 4 Rounds of: 20s 25 Ft. Handstand Walk or 40 Shoulder Taps

METCON 5 Rounds of: 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. UPPER 1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s. 1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar). METCON ”3” For time: 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 35) 10:00 Cap

STRENGTH Low Box Squat, Moderate Stance: 8 x 2 @60%, every 60s. METCON 4 Rounds 50 Ft. Single Arm Farmer Carry each side, AHAP. 30 Russian Twists 20/14 20 Steps DB Walking Lunges (total) 10 RDLs 70/53 *Rest 2:00 Between rounds.

STRENGTH Bench Press: 1RM. Rest 2:00 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) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow Plank each round) (DB...

METCON ”Mustang Sally” In teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) *Beginner Option Empty Bar Hang Muscle Snatch (or PVC) for...