The CC CrossFit Blog

STRENGTH Sumo Deadlift against band: 10 x 2 @60%, every 60s. METCON ”Timebomb” In 12:00 50 Wallballs (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8)...

SKILL Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L3: (Double Under Attempts) L2: (35, 25) (Double...

STRENGTH Shoulder Press: 1Rep Max METCON ”Backpeddle” Every 5:00 x 5 Sets: Run 400 Meters 12 C2B Pull-ups 20/16 Hand Release Push-ups L3: (Pull-ups) L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (200-300m Run) (Ring Rows) (Box Push-ups) *Score = slowest...

STRENGTH Power Clean: 1Rep Max METCON ”Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3 Power Cleans (155, 105) 3 Front Squats (155, 105) 3 S20H (155, 105) Minutes 6-9 3 Power Clean (185, 125) 3 Front...

STRENGTH 1) Hang Power Snatch: 4 x 3 @80%, every 90s. 2) Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s. METCON ”Gun Show” For total time: Row 1k 21 Bench Press (135, 75) Rest 2:00 Row 750m 15 Bench Press (185, 95) Rest 2:00...

STRENGTH 1) Sumo Deadlift against band 9 x 3 @55%, every 60s. – Reset on each rep. These should be just as fast as last week. 2) KB Squat Jumps 3 x 5. Rest 60s. METCON 6 Rounds of: 1a) Heavy Sledpush x 100 Ft. 1b) Farmer Carry x 100 Ft., AHAP. 1c) L-Sit Hold x 10s....

METCON ”Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KBS (53, 35) 10 Handstand push-ups Then, Run 800 meters Rx+:(Strict HSPU) L3: (Post Pistols) L2: (Band Assisted Pull-ups) (Box Pistols) (35, 25) (Push Press at 115/75 for HSPU)...

STRENGTH 1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s. *Use one weight for all sets. METCON Tabata, 8 x 20s work/10s rest: 1) Push Press (95, 65) 2) SDHP (53/35) 3) Hollow Rocks 4) Air...

STRENGTH 1) Overhead Squat: 3RM. Rest 2-3:00. – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs METCON ”Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14)...