Strength:
Bench Press 5-3-1
Work up to 1 Rep Max
Wod:
“Grace”
For Time:
30 Clean and Jerks
Strength:
Deadlift 5-3-1
Work up to one rep max
WOD:
21-15-9
Deadlift (185/115)
Pull-ups
Box Jumps (24/20)
Freedom isn’t free…
CrossFit South Cobb will be closed Monday May 31st for Memorial Day. We’ll see you Tuesday June 1st during our regular hours.
CFSC’s own Matt Dillard jumping through fire and hell during last weekend’s Warrior Dash
Today is a makeup day. Make up any of the past 5 WOD’s or try this:
400 meter Walking lunge
Post time and number of steps to comments.
Strength
Shoulder Press 5-3-1 reps
Work up to your 1 rep max
WOD
“Herschel”
Deadlift, 21 reps
30 Glute-ham sit-ups
Deadlift, 15 reps
20 Glute-ham sit-ups
Deadlift, 9 reps
10 Glute-ham sit-ups
*Big Dawgs and Dawgettes use 225lbs & 145lbs. WOD will be scaled for Pack and Pups accordingly
Strength
Back Squat 3-3-3 reps
Work up to your 3 rep max
WOD
4 Rounds for time:
Run 400 meters
50 Air Squats
Strength
Bench Press
3-3-3 reps
Work up to your 3 rep max
WOD
“Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups
*Wait 5 minutes, then hold a plank for 2 minutes
Today is a make up day. Make up any of the past 5 WOD’s, or try this:
125 Burpees for time