Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Four Rounds for Time: Run 400 meters 7 Deadlifts(155/105) 7 Hang Power Cleans(155/105) 7 Push Jerks (155/105) B.  Tabata Plank Holds C.  Barbell Club

A.  As Many Rounds as Possible in Four Minutes of: 8 Hang Power Cleans (95/65) 4 Lateral Burpees Over the Bar Rest 4 Minutes As

A.  Pistols Skill Technique/Progression/Scaling B.  Three Rounds for Time: 10 Pistols (single leg squats) 15 Deadlifts (225/155) 20 Sit Ups

A. Back Squat 8-8-8-8 B. Two Rounds for Time: 10 Shoulder Press (115/75) 50 Double Unders 10 Push Press (115/75) 50 Double Unders 10 Push

A. Four Rounds for Time: Run 400 Meters 20 Knees to Elbows 20 Ring Dips B. Barbell Club Meets at 6:30pm! Snatch 4×1 @ 90%

Friday Night Lights Begins at 6:45pm tonight! 10 Performance, our protein vendor will be on hand to give out lots of prizes! A. Squat Clean

A. Hang Power Snatch+Overhead Squat(2+2)x6 working sets B. Every Minute on the Minute for Eighteen Minutes of: Min 1: 50 Single Jump Ropes Min 2:

A. As Many Rounds as Possible in Fifteen Minutes of: 10 Deadlifts (185/125) 15 Games Style Push Ups 10 Pull Ups 15 Calorie Row B.

A.  Back Squat 10-10-10 Aim for at least 70% of your previous 1 RM on final set B.  For Time: 21-15-9 Front Squat (135/95) Burpee

Join us at the gym this evening at 7pm for Friday Night Lights!! Come ready to cheer on your fellow CFSC community members. We will

A. Power Clean & Jerk (2+2)x5 working sets Increase Weight as Needed B. Five Rounds for Time: 20 Air Squats 30 Double Unders :40 Seconds

A. For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar Box Jumps (24/20) *Run 400 Meters after rounds of 9, 5, 1 B. 400 Meters Single Arm Farmers

A.  Back Squat 15-15-15 B.  In Teams of Two or Three: As Many Rounds as Possible in Seventeen Minutes: Row 800 Meters 12 Hang Squat

A.  “Helen” Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups B.  Accessory Work: Russian Twists w/ bumper plate 4 x

A.  Weighted Pull Ups 5-5-5-5 B.  Three Rounds for Time: 24 Calorie Row 18 Burpees Over the Rower 12 Dumbbell Snatch (50/35)

A. Bench Press 3-3-3-3-3 B. CrossFit Open 13.2 As Many Rounds as Possible in Ten Minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75)

A. Partner Workout (one person working at a time. On the run; partners hold a band and run together) 200 Meter Partner Run 100 Double

A. Back Squat 20 Rep Max Work to a 20RM. You will only have one, maybe two shots at this. Choose wisely. Warm up with

A. Open Test As Many Rounds as Possible in Twenty Minutes: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (25/20) 40 Toes to

A. 9:00 AMRAP 10 Power Snatches (75/55) 20 Double Unders or 9 attempts 10 Bar facing burpees Rest 3:00 B. 9:00 AMRAP 6 Chest to

A. 400 Meters Single Arm Farmer Carry (70/44) 400 Meters Walking Lunges 400 Meter Sprint *One Running Clock. Time is complete when sprint is done.

A. Every Minute on the Minute for Twelve Minutes: Odd Minutes: 10 Barbell Rows Even Minutes: 7 GHD Sit-Ups B. Ten Rounds for Time: 5

A.  Flight Simulator 10-20-30-40-50-40-30-20-10 Goal is Each round unbroken Double Unders. Must Rest between Sets. 10:00 minute time cap B.  Bench Press 4-4-4-4-4   C.