The CC CrossFit Blog

Strength Wide Stance Box Squat: 4 x 4 @65%, every 60s. *Use a 15" Box Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00 *Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides...

Strength 1a) Bench Press: 4 x 6-8 ea. @ 70% Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. Metcon AMRAP 32 w. a partner: Row 5k Then AMRAP: 10 Hang Power Snatch (75, 55) 8 Squat Thrusts 6 T2B L2: (65, 35) (Knee Lifts) L1: (35, 25 Russian Swings) (Knee Lifts)...

Strength/Skill Ring or Bar Muscle-ups: Rx+: 10 x 2-3, every 60s. Rx: 8 x 2-3, every 60-90s. L3: 6 x 1-2, every 60-90s. L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set. L1 Strength: 1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s. 1b) 1-Arm DB...

Strength 1) Touch n Go Deadlift: 6 x 3 @75%, every 60s. - take 3-4 sets for 2 reps each set and build to 75%. 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10 KBS 3 Burpee Box Jumps Rest 60s. Metcon "Double Jump" 5 RFT: 50 DU's 20 KBS...

METCON "Open WOD 18.2" For time + Load: 1-2-3-4-5-6-7-8-9-10 DB Squats Bar Facing Burpees (50, 35) 12:00 Cap 18.2A Establish a Max Clean in the remaining time Scaled: (35, 20) (Stepping Burpees) Alternate Option 8 Rounds with a partner: Row 500 Meters 10 DB Man Makers...

Strength/Skill Wide Stance Box Squat: 4 x 5 @60%, every 60s. *Use a 15" Box *If you have access to chains or bands, use them and drop the load to 50% for speed sets. Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00 *Same box now...

STRENGTH 1a) Bench Press: 4 x 6-8 ea. Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. 2) Take 5 minutes and get heart-rate for Metcon performing at "game speed" : 2 Rounds of: 6 Alt. DB Snatch 6 Squat Thrusts Rest 90s. METCON AMRAP 7: 14 DB Snatch from the...

SKILL Hang Power Cleans: 5 x 3 @50-60%. Rest 90s. - Work on touch n go reps today. - Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. - or hang muscle cleans METCON "MJ" For total time: 21 Hang Power Cleans (135, 95) 50...

STRENGTH 1) 1) Touch n Go Deadlift: 6 x 3 @70%, every 60s. - take 3-4 sets for 2 reps each set and build to 70%. 2) Metcon Prep: 2-3 Sets at game speed: 8 KBS 8 Goblet Squats 30 Double Unders Rest 60s. METCON "Pavement" 4 RFT: 15 KBS (70, 53) 30 Double Unders 15...