The CC CrossFit Blog

STRENGTH 1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%. - Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s. - We last tested 1RM Back Squat 1/1/18 - Beginner: 5 x 5, adding weight if form permits. 2) Power Clean + Squat Clean: Work...

STRENGTH Sumo Deadlift: 5 x 1 @90%, every 60s then 3 x 1 @95%, every 60s.- Reset on each rep METCON "Karen" For time: 150 Wallballs (20, 14) (10', 9') Rx+:(Shoot for UB as long as possible). L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two heats and have...

STRENGTH/SKILL Skill - T2B + Static Hold *Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: - Handstand Hold (wall or freestanding) or OH KB Hold x 15s. - Ring Support or Box Support...

STRENGTH 1a) Push Press 7 sets of 5 reps, add 5 - 10lbs to last weeks weight. Rest 2 mins between. 2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options. METCON 4 RFT: 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s. Rx+: (Legless...

METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Med Ball Situps 20/14 *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 35:00 Cap *Alternate Option Rowing = 1 Mile,...

STRENGTH 1) Front Squat 8 sets of 2 reps w/ 3 sec pause @ 80%. Rest 2:00. - Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s. METCON "Uncle Buck" EMOM 9: Minutes 1-3 3 Power...

Strength/Skill 1) Sumo Deadlift: 5 x 2 for Speed @80%, every 60s then 4 x 1 @90%, every 60s.- Reset on each rep 2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s. 2b) Pull-up Scaling + Set-up: Once scaling is set up perform...

Strength/Skill Skill - T2B + Static Hold *Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: - Handstand Hold (wall or freestanding) or OH KB Hold x 15s. - Ring Support or Box Support...

STRENGTH/SKILL 1a) Push Press 6 sets of 6 reps, add 5 to 10 lbs to last week. Rest 60s. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s. 2) Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon perform 3 Hang Power Cleans + 3 S20H w....