The CC CrossFit Blog

GPP, with a partner: 10:00 of Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Conditioning EMOM 20: Minute 1: 15 Barbell Rows (115, 75) Minute 2: 15/12 T2B Minute 3: 10 Alternating...

Strength Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets....

Conditioning “Michael” 3 RFT: Run 800 Meters 50 Back Extensions (or supermans) 50 Abmat Sit-ups 25:00 Cap L2: (Run 600m) (30 Reps per movement) L1: (Run 400-600m) (25 Reps per movement) Finisher 1a) Single Leg RDLs: 3 x 10 ea. Rest 60s. 1b) KB or DB Split Squat: 3 x...

Strength 1) Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00. – Take 3-4 sets and build to 75% by perform sets of 3. 2) Seated Box Jumps: 5 x 4. Rest 60s. – Use the same height you used last week. Metcon “Tunnel Vision” 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees...

Strength Mixed Skill Work 5 Sets of: 1a) Overhead Squat 1b) Ring or Bar Muscle-ups *Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3...

Strength *Spend 7-10:00 warming up to work-weight as well as going over scaling and set-up for pistols. EMOM 12: ODD Minutes: 3 Push Jerks @75-80% EVEN Minutes: T2B Practice Metcon “Up the Wall” AMRAP 11: 1 Rope Climb 10 T2B 15 Power Snatch (75, 55) Rx+:(Legless RC)...

  Conditioning 3 RFT w. a partner: Row 1k Run 800 Meters 100 Double Unders 30 Burpees L2: (50 Double Unders) L1: (2x Single Unders) *One person works. Split work in half. 35:00 Cap

C) Strength Power Clean Clusters: 5 x 1.1.1 (10s) @80% of Last Month 1RM. Rest 2:00 D) Metcon “Repeat WOD” AMRAP 10: 25 Power Cleans (95, 65) 50 Thrusters (95, 65) L3: (75, 55) L2: (65, 35) L1: (45, 25)