The CC CrossFit Blog

"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)

STRENGTH/SKILL Gymnastics Skill (Repeat from last Tuesday) Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B *Work on refining your skills and accumulating some...

STRENGTH 1) Strict Pull-ups: 1 x Max. *Strict Band Assisted Pull-up 2) Handstand Push-up: 1 x Max. *Seated DB Shoulder Press x Max Reps 3) Strict Chin-ups: 1 x submax. *Strict Ring Rows 4) Push-ups: 1 x Max. *Box Push-ups *Rest as much as needed between sets. METCON...

STRENGTH/SKILL Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s. Rx+:(70% of 1RM Snatch) Beginner: Work with an empty barbell. METCON 5 Rounds of: Row 500 meters 15 Air Squats 15 Power Snatch (75, 55) Rest 90s. Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...

STRENGTH 1) Deadlift: 1RM. Rest 2-3:00 - We performed a heavy double on 10/23 - Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. 2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s. METCON "Green Light"...

STRENGTH 1)Power Clean 1 rep max. Within 10 sets 2)Beginners: Clean Grip Deadlifts 5 x 5 METCON "Timebomb" In 12:00 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165,...

STRENGTH/SKILL 1) Max Distance Farmer Carry in 5:00 Rest 2:00 before moving to #2 2) Max Distance Front Rack Carry in 5:00 METCON 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Med Ball Sit-ups 20/14 Rest 2:00 *Score =...

STRENGTH 1a) Bench Press: 1RM. Rest 60s. - Build to a max in 8-10 sets. - Beginner: 5 x 5, adding weight if form permits. Rest 90s. 1b) Banded Pulldowns: 4 x 10. Rest 60s. METCON AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6: Single Arm...

STRENGTH/SKILL Gymnastics Skill Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B METCON For time with a partner: 250 Double Unders 200 Walking Lunges (BW) 150...