Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  “Balls Out” In Thirty Four Minutes with a Partner Run 4 Miles Remaining time: Max Wallballs (20/14) *One person works. Split run as desired.

A.  Push Press: 1 Rep Max. Rest 2:00 minutes Beginner: 5 x 5, adding weight if form permits. B.  MetCon Set-up. Perform 3-6 reps of each movement

A. Low Box Squat, Moderate Stance: 8 x 2 @65%, every :60 seconds 16 inch Box B. Sumo Deadlift: 4 x 3 @65%, every :60

A. WOD prep: 2 Rounds of: 200 meter Row or Run 6 Toes to Bar 6 Burpees Rest :60 seconds between rounds B. 5 Rounds

A. Touch n Go Conventional Deadlift: 5 Rep Max. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar) Beginner: 5 x 5, adding if form

A.  Pull Up Progressions Ring Rows, Barbell seated pullups, Jumping pullups, Banded Pullups * Spend 5-7 mins practiing all progressions B.  As Many Rounds as

Bring a Friend Day is today!  Invite your friends, neighbors, and coworkers to come sweat with us during any of our 3 class times today.

A.  Bench Press: 1 Rep Max. Rest 2:00 Minutes Beginner: 5-5-5-5-5, adding weight each set. Rest 2:00 Minutes Complete 20 Banded Pull-Aparts in-between sets B.  “Jones

A.  Bench Press: 1 Rep Max. Rest 2:00 Minutes Beginner: 5-5-5-5-5, adding weight each set. Rest 2:00 Minutes Complete 20 Banded Pull-Aparts in-between sets B.  “Jones

A.  Box Squat, Moderate Stance: 8 x 2 @60%, every :60 seconds 16″ Box These are intended to be done at or below parallel B.  Sumo Deadlift:

A. “Mustang Sally” In Teams of 3 for Time: 100-80-60-40-20 Power Snatch (75/55) Wallballs (20/14) Calories on Rower (1 ROWER OR BIKE PER TEAM) Rx+:(95/65)(Cals

A.  Jerk 4×2 @ 80% every :90 seconds Then, 4×1 @85%, every :60 seconds B.  Every Minute on the Minute for Twenty Minutes: Minute 1:

A.  1 Rep Max Front Squat Rest 2:00-3:00 minutes Build over the course of 8-10 sets Your last 2-3 sets increase rest if needed Beginner:

A.  MetCon Prep Work Lacrosse Ball :60 seconds each -Pec Insertion Point -Scapular Then Set Up and Perform: 12 Wall Balls 12 Sumo Deadlift High

A. Four Rounds of: 9 Inverted Rows (supinated Grip) 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip Strict

A. Every Minute on the Minute for Fifteen Minutes: Full snatch ( or hang power snatch for beginners) Minutes 1:00-5:00 Complete 2 reps on the

A. With a partner 10:00 of Sledpull or Push Max 100 Ft. Intervals 8:00 of Shuttle Sprint x 100 Meters Max Intervals 6:00 of Dumbbell

A.  Jerk: 6 x 3 @75% of 7/27, every :90 seconds – Or use a moderate weight – Reset one each rep B.  Four Rounds for

A.  Conventional Rack Deadlift: 1Rep Max Rest 2:00 b/t sets – Set so bar is just below your knees, use blocks or stack bumpers B.

Be sure to swing by and say hello to Amber Hopeman, our Nutrition Coach.  She will be available Saturday morning during classes to answer all

A.  Hang Power Clean 1 Rep Max Rest 2:00 Minutes Beginner: 6 x 3 focusing on technique Rest :90 seconds or Push Press 5×5   

A.  Every Minute on the Minute for Six Minutes: 3 Front Squats @ 75%-80% -No Pause this week Right into Every Minute on the Minute

A.  5 Rounds of :40 seconds of work with :20 seconds Rest for max reps: Wallballs (20/14) Box Jumps with Step Downs (24/20) Handstand Walks or

A.  Jerk: 6 x 3 @ 70-75% of 7/27, every 90s. Or use moderate weight B.  Every 4 Minutes x 4 sets: 12 Chest to

A.  Barbell Box Squat 6×3     (Rest 2:00 minutes) Build to a moderate set of 3 in 6 sets Beginner: 5 x 5-8 Goblet Squat,

A.  For Time with a Partner: 800 meter Run 50 Medball Cleans (20/14) 50 Power Snatch (75/55) 800 meter Run 50 Hand Release Push-Ups 50

A.  Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk.

A.  1) EMOM 7: 3 Paused Front Squats @70-75%. – 2 Second pause on each rep Right into 2) EMOM 3: 3 Touch n Go Deadlifts

A.  As Many Rounds as Possible in Twenty Five Minutes with a Partner: 100 Double Unders 75 Calorie Row 50 Alternating Dumbbell Snatch (50/35) (10

A.  “Helen” Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups L3:(45/25) L2:(35/25) (Band Assisted Pull-Ups) L1:(35/25 Russian Swings)(Ring Rows)