Friday 9/1/17

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...

Thursday 8/31/17

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...

Wednesday 8/30/17

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)...

Zen Planner App – Track your progress

CLIPPERS!!!!!!!!!!!!!!!!! Want to track workout scores?! Want an app to plug in your times, reps, weights? Well, beginning next week you will have the option to download the Zen Planner App and track your workouts scores. Instructions: Walk into CCC, WOD, Open phone,...

Tuesday 8/29/17

  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