The CC CrossFit Blog

METCON For time: 800 Meter Run 30 Box Jumps Over (24, 20) 30 Hollow Rocks 30 Burpees Rest 2:00 600 Meter Run 20 Box Jump Overs 20 Hollow Rocks 20 Burpees Rest 2:00 400 Meter Run 10 Box Jump Overs 10 Hollow Rocks 10 Burpees 30:00 Cap (including 4 mins of total rest)...

STRENGTH/SKILL 1) EMOM 4: 2 Squat Clean + Jerk @80% of Last Monday. Rest 90s between EMOMs + add weight to bar 2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM. 3) Take 8 minutes and Warm-up Metcon Movements: Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 +...

METCON EMOM 30: Minute 1: 40s DB Renegade Rows (50, 30) Minute 2: 40s Mountain Climbers (2 count) Minute 3: 40s Alternating Weighted Step-ups (24, 20) Minute 4: 40s Hollow Rocks Minute 5: 40s DB Thrusters (50, 30) Minute 6: Rest *Athlete choice of DB weight today...

STRENGTH/SKILL 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. - Same skill work done as last Thursday, but try to go slightly heavier today. METCON 3 Rounds of: 10 Strict Pull-ups 20 SDHP (53, 35) Run 400 Meters Rest...

METCON "Filthy Fifty" For time: 50 Box jump (24, 20) 50 Jumping pull-ups 50 Kettlebell swings (35, 25) 50 Walking Lunges 50 T2B or Knee Lifts 50 Push press (45, 35) 50 Back Extensions (or supermans) 50 Wallballs (20, 14) 50 Burpees 50 Double unders L2: (40 Reps per...

STRENGTH 1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s. 2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s. METCON "Zoro" In a 5:00 Window: Row 750 Meters Remaining time: Squat Cleans (155,...

STRENGTH 1 Rep Max Clean & Jerk in 8-10 sets Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 + 3. - Work to a challenging set of 3 Front Squat + 3 Push Press. 2) Work on Power cleans for reminder of time. METCON "Open WOD 17.4" AMRAP 13: 55 Deadlifts...