The CC CrossFit Blog

Skill Oly Skill Work: 3 Position Snatch 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat *Done as complex. Do not go higher than 60% of 1RM Snatch. *Rest 2:00 between sets. *Same as last week Conditioning AMRAP 18 w. a partner: 500 Meter Row 100...

Strength 1a) Strict HSPU: 5 x 5. Rest 90s. Scaling Options: – Strict Shoulder Press: 5 x 5, add weight each set. – Neutral Grip DB Press: 5 x 6. Pick one weight and complete all 5 sets with. 1b) Wide Grip Pull-ups: 5 x 4. Rest 90s. – Added weight – Bodyweight – Or...

Conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Hollow Rocks Minute 5: 10-30s Handstand Hold Minute 6: 1 Turkish Get-up each arm (moderate weight)

Strength Clean Grip Deadlift + Power Clean: 8 x 1.1 (10s) . Rest 90s-2:00. – Complete 1 Clean Grip Deadlift + 1 Power Clean then drop the bar + repeat. – Add weight each set. – Rest 10s between clean deadlift + power clean. – Adv: Work up to 85% of Clean (or higher if...

Strength 1) Sumo Deadliftsfor Speed: 5 x 4 @60%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Oceanside” 4 RFT: 15 Box Jumps w. step down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3:...

Skill Oly Skill Work: 3 Position Snatch 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat *Done as complex. Do not go higher than 60% of 1RM Snatch. *Rest 2:00 between sets. *This should take roughly 5-8 sets. *Beginner: Practice Hang Power Snatch...

Strength Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00 – Beginner: Work 7 sets of 4 adding weight if form permits. Conditioning For time: Row 250 meters 50 Air Squats 25 Hang Power Cleans (115, 75) Row 500 meters 50 Walking Lunges 20 S20H (115, 75) Row...

Conditioning AMRAP 10: Run 100 Meters or 20s Assault Bike 10 DB Renegade Rows each arm 30 Double Unders Rest 2:00 AMRAP 10: Run 100 Meters 20s Assault Bike 10 Hand Release Push-ups 30 Double Unders *Score = Total Rounds for Both AMRAPs *Athlete choice of DB Weight L2:...

Strength Front Squat Box Squat: Work up to a 1RM. Rest 2:00 – 8-10 Sets – Sit back on Box Beginners: 5 x 5, adding if form permits. Conditioning “Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (155, 105) L1: (135, 95)