The CC CrossFit Blog

STRENGTH Jerk: 4 x 2 @80%, every 90s METCON EMOM 20: Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk Minute 2: 10/6 Strict Wide Grip Pull-ups Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 10 KBS (53, 35) + 30 Double Unders Minute 5: 60s Single Unders...

STRENGTH Front Squat: 1RM. Rest 2:00-3:00 METCON ”Full Speed” For time: 21-15-9 Power Cleans (135, 95) Bar Facing Burpees L3: (115, 75) L2: (95, 65) L1: (75, 55) (Burpees) 9:00 Cap

STRENGTH 4 Rounds of: 9 Inverted Rows (supinated grip) 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed) Rest 2:00 between rounds. METCON AMRAP 8: 5 Pull-ups 30/20 Push-ups 60 Double Unders Rest...

STRENGTH EMOM 15: Squat Snatch METCON For time: ”Isabel” 30 Power Snatches (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) 6:00 Cap

METCON With a partner: 10 Minutes of Sledpull or Push Max 100 Ft. Intervals 8 Minutes of Shuttle Sprint x 100 Meters Max Intervals 6 Minutes of DB Man Makers Max Reps (50, 30) 4 Minutes of Turkish Get-ups for Max Reps (53, 35) *Alternative for Sledpushes – Sledpulls –...

STRENGTH Jerk: 6 x 3 @75% of 7/27, every 90s. METCON 4 RFT: 500 Meter Row 15 T2B 30 KBS (53, 35) Rest 2:00 L3: (45, 25) L2: (Knee Lifts) (35, 25) L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings) 24:00 Cap

STRENGTH Conventional Rack Deadlift: 1Rep Max. Rest 2:00 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

STRENGTH Hang Power Clean: 1Rep Max. Rest 2:00 METCON ”Johnny Cash” 4 RFT: 15 T2B 15 Hang Power Cleans (115, 75) 15 Push Press (115, 75) 15 Box Jumps w. Step Down (24, 20) 15 Overhead Squats (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) (20, 15) L1:...

STRENGTH EMOM 6: 3 Front Squats @75-80%. EMOM 3: 5 RDLs @same weight as Front Squat. METCON AMRAP 20 in teams of 2: 0:00-10:00 Max 100 Ft. Trips of Farmer Carries (70, 53) 10:00-15:00 Max Rounds of: 20 Goblet Squats (70, 53) 20 Russian KBS (70, 53) 20 Hollow Rocks...