The CC CrossFit Blog

SKILL Handstand Walking or Handstand Hold METCON 5 Rounds of 40s work/20s Rest for max reps: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Handstand Walking or Shoulder Taps 1d) Russian Twists w. a plate (25, 15) 1e) Max Calories Bike, Row or Ski Erg...

STRENGTH Jerk: 6 x 3 @70-75% of 7/27, every 90s. METCON Every 4:00 x 4 Sets: 12 C2B Pull-ups 400 Meter Run Rx+:(15 C2B Per Round) L3: (Chin over bar pull-ups) L2: (Band Assisted Pull-ups) L1: (Ring Rows) (200m Run)

STRENGTH Box Back Squat: 6 x 3. 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 Weighted Chin-up: 1 Rep Max. Rest 2:00 METCON ”Roundabout” For total time: 21 S20H (135, 95) 800 Meter Run Rest 2:00 15 S20H (155, 105) 600 Meter Run Rest 2:00 9 S20H (185, 115) 400 Meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165,...

STRENGTH 1) EMOM 8: 3 Paused Front Squats @65-70%. – 2 Second pause on each rep. right into, 2) EMOM 4: 5 RDLs @same weight as Front Squat METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time you drop the bar complete...

SKILL Technique EMOM 10: ODD Minutes: 10 Strokes on the Rowing Focusing on Technique EVEN Minute: 20 Shoulder Taps Rx+:(Handstand on Wall Shoulder Taps) METCON 3 RFT w. a partner: 1k Row 40 Wallballs (20, 14) 30 Box Jumps Overs (24, 20) 20 Power Snatch (95, 65) 10...

STRENGTH 1) Bench Press: 5 x 5, adding weight each set. Rest 90s-2:00 2) ”Bicep 21s”: 3 x 7-7-7. Rest 60s. METCON AMRAP 17: 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20/15 Push-ups Rx+:(Wear a 20/10 Weighted Vest) L2: (45, 25) (Box Push-ups) L1: (35, 25 Russian...

STRENGTH Back Squat: 5Rep Max. Rest 2:00 METCON ”Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 10:00 Cap

METCON ”Open WOD 18.1” AMRAP 20: 8 T2B 10 Hang Power Clean + S20H (50, 35) 14/12 Calorie Row Scaled: (Hanging Knee Raises) (35, 25) UPPER ACCESSORY WORK 1a) KB Curls: 4 x 10-12. Rest 30s. 1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s. 1c) Banded Pushdowns: 4 x 25-40...