The CC CrossFit Blog

STRENGTH 1) Push Press: 4 x 5. Rest 2:00 - Work up to 80% for a set of 5. 2) Hang Squat Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s. METCON "Liza Beth" For time: 21-15-9 Hang Squat Cleans (115, 75) 15-12-9 Ring Dips 5-3-1 Rope Climb L3: (95, 65) (Bar...

METCON 5 Rounds of: 400 Meter Run 30 Double Unders 15 KBS (53, 35) Rest 60s. L2: (40s Double Under Attempts) (35, 25) L1: (200-300m Run) (50 Single Unders) (35, 25 Russian Swings) 25:00 Cap

STRENGTH 1) Barbell Glute Bridge: 5 x 6-8, up to a heavy set. Squeeze glutes for a 1-2 count a top. Rest 90s. 2) Metcon Prep: 3 Sets as fast as possible: 3 Front Squats building to desired metcon weight. 5 Lateral Burpees Rest 60s. METCON 5 Rounds of: 15 Front Squats...

Workout 18.4 For time: 21 deadlifts, 225 lb./155 lb. 21 handstand push-ups 15 deadlifts, 225 lb./155 lb. 15 handstand push-ups 9 deadlifts, 225 lb./155 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 lb. 50-ft. handstand walk 15 deadlifts, 315 lb./205 lb. 50-ft....

STRENGTH Wide Stance Box Squat: 8 x 3 @60%, every 60s. *Use a 15" Box *All sets done for speed today. METCON For time with a partner: 40-30-20-10 Box Jumps w. step down (24, 20) DB Renegade Rows (50, 30) Calorie Bike (or Row) *100 Ft. Single-Arm Farmer Carry after...

METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 10 KBS (53, 35) Minute 3: 15/10 Calorie Row Minute 4: 10 Ring Rows Minute 5: Run 100 Meters Minute 6: 60s of Single Unders (active recovery) *Score = who is your favorite coach at the box =)

METCON "Cindy" AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats Or "Mary" AMRAP 20: 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups)

STRENGTH 1) Touch n Go Deadlift: 6 x 3 @80%, every 60s. 2) Warm-up Power Cleans + OH KB Lunges x 3 sets of 3 reps for cleans/3 reps each leg for lunges. Rest 60s. METCON "Short + Sweet" 3 RFT: 10 Power Cleans (135, 95) 20 Double KB Walking OH Lunges (53s, 35s) L3:...