The CC CrossFit Blog

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Wednesday 11/13/19

STRENGTH Gymnastics Skill - Week #1 EMOM 10: ODD Minutes: 30s of T2B EVEN Minutes: 40s Single Unders CONDITIONING AMRAP 8: 5 Bar Facing Burpees 10 Hang Power Snatch (75, 55) 15 Overhead Squat (75, 55) Rest 2:00 AMRAP 8: 5 Bar Facing Burpees 10 T2B 15 SDHP (53,35)...

Tuesday 11/12/19

STRENGTH 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB Rows - pronated grip: 2/4 x 15 each. Rest 30s. CONDITIONING Every 4:00 x 5 sets: 100 Ft. Front Rack KB Carry 10 Double KB Clean + Press (53s, 35s) 100 Ft. Front Rack KB...

Monday 11/11/19

CONDITIONING "Hot Shots 19" 6 RFT: 30 Air Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run L3: (115, 75) (5 Strict Pull-ups per round) L2: (95, 65) (7 Band Assisted Pull-ups per round) L1: (75, 55) (10 Ring Rows per round) *No time cap Nineteen City of...

Friday 11/8/19

Open Workout 20.5 For time, partitioned any way: 40 muscle-ups(Pull-ups, Jumping Pull-ups) 80-cal. row 120 wall-ball shots (20/14)(14/10 Time cap: 20 minutes

Thursday 11/7/19

STRENGTH Sumo Deadlift: 8 x 3 @65% of 1RM from 10/21, every 60s. CONDITIONING "Snatch Balls" AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 15) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8)

Wednesday 11/6/19

CONDITIONING AMRAP 25 with a partner: 100 Double Unders 80 Calorie Row 60 Burpees 40 Walking BW Lunges 20 C2B Pull-ups *One person works at a time - split as desired. L3: (Pull-ups) L2: (Band Assisted Pull-ups) L1: (1-Arm DB Rows x 10 each arm) Alternate Option for...

Tuesday 11/5/19

STRENGTH 1a) Slight Decline DB Bench Press: 2/5 x 10. Rest 30s. 1b) Inverted Rows: 2/5 x 15. Rest 30s. CONDITIONING For time: 10-9-8-7-6-5-4-3-2-1 S20H (135, 95) Box Jumps w. a step down (24, 20) T2B L3: (115, 75) L2: (95, 65) (20, 15) (Knee Lifts) L1: (75, 55)...

Monday 11/4/19

STRENGTH Front Squat: 2RM in 10 sets. Rest 2:00 CONDITIONING "Simple Man" For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap

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