The CC CrossFit Blog

STRENGTH 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. METCON 5 Rounds with a partner for QUALITY: Sledpush Sprint x 100 meters (light to moderate weight on sled) 2 Turkish Get-up (1 each side) Ring Rows x 12 Rest...

STRENGTH Shoulder Press: 1RM. Rest 2:00 METCON ”Open WOD 12.3” AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B L3: (95, 65) L2: (20, 15) (75, 55) (Knee Lifts) L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

STRENGTH 1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00 - Work up to a challenging set. - These are NOT done touch n go. Reset on each rep. - Goal for today is 80% of 1RM. - Beginners: 5 x 5, only adding weight if form permits. - If needed sub a Close...

STRENGTH Paused Front Squat: 5 x 3 @80%, every 90s. METCON Every 4:00 x 5 Sets: 30s Max Effort Row 20 Air Squats 10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) L3: (53, 35) L2: (45, 30) L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

METCON "Tabata Something Else" 8 intervals of 20s Work/10s rest 1) KBS (53, 35) 2) Alternating Step-ups (35, 25 Dumbbells) (24, 20) 3) Assault Bike (or Ski Erg or Rower) 4) Abmat Sit-ups 5) Double Unders 6) Mountain Climbers *Score = Total Reps L2: (45, 25) (25, 20)...

METCON 1) 5 Rounds of: 60 yard Sledpull Powerwalk @heavy. Rest 60s. Then, Rest 60s before proceeding to #2 2) 5 Rounds of: Farmer Carry x 60 yards. Rest 60s. Then, Rest 60s before proceeding to #3 3) 5 Rounds of: 200 Meter Shuttle Sprint. Rest 60s. 50 Meters out, 50...

Strength/Skill Sumo Deadlift off 2" mats or plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00. - use 2" mats or 25# plates so bar is slightly elevated off floor. - Sets may look something like 3,3,2,1,1,1.... - Beginner: 5 x 5 with a medium weight....

Metcon EMOM 20: Run 100 Meters (50m out/50m Back) *Alternate Options Row 100 Meters Ski Erg x 20s Assault Bike x 20s Sledpush x 20s GPP AMRAP 10: 50 Foot Bottoms-up KB Carry each (light) 100 Foot Single Arm Farmer Carry each (heavy) Plank Complex (side + elbow + side...

Strength 1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets. - There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set. - Adv: 30-40 Reps Strict - Int: 20-30 Reps Kipping - Beg: Handstand Hold x 10-20s or 20...