Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A) STRENGTH  1) Wide Stance Box Squat: 3/5 x 5 @55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest

A) METCON For time with a partner: 1 Mile Farmer Carry (70, 53) 30:00 Time Cap *Whatever weight you choose it should be challenging to

A) STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. – Wide Grip + Wide Grip Chin-up + Close Grip Chin-up – Add weight

A) STRENGTH 1) Power Clean: Build to a 1RM. Rest 2:00 – Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and

A) STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 – Beginner: Work technique and add weight if from permits. B) METCON Every 3:00 x

A) STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat

Bring A Friend Day is THIS Saturday! Drinks and snacks will be served! Feel free to attend any of the 3 morning classes: (9, 10,

A) STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3

A) STRENGTH Wide Stance Box Squat 3RM Rest 2:00 B) Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack

A) “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees

A) STRENGTH ”6-12-25 Protocol” 3 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00

A) STRENGTH 1) Sumo Deadlift: 3/6 x 3 @60%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift (no band)

A) EMOM 30: Minute 1: 45s Row moderate pace Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides) Minute 3: 45s Barbell Rows

A) STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be

A) STRENGTH 1) Front Squat Cluster Sets: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 2) Power Clean: Build to desired Metcon weight in 3

Reminder: We will be closed for the day You can attend the park workout located at 1517 Walker St. at 9 AM tomorrow

A) STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between

A) STRENGTH 1) Sumo Deadlift against a band: 3/7 x 3 @55%, every 60s. – reset on each rep – Based off of 1RM Sumo

A) STRENGTH 1) Shoulder Press 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) KB Rows: 1/4 x 12. Rest 60s. – same

A) Squat Clean: 1RM. Rest 2:00 – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

A) In teams of 3: AMRAP 30: Buy-in: 3 Mile Run, Remaining time AMRAP: 30 Barbell Rows (135, 95) 30 Wall Balls (20, 14) 30

A) Close Grip Floor Press: 3RM. Rest 2:00 – Grip just inside of shoulders – Beginner: 5 x 5 with a moderate load. B) METCON

A) STRENGTH 1) Sumo Deadlift: – 3/8 x 3 @50%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift 2)

A) SKILL 15 Minutes of: 1 Olympic Lifting Skill – Snatch or Clean + Jerk Variation – Focus on technique performing sets 2-3 reps. –

A) STRENGTH 1) Shoulder Press 3/6 x 3 @50% of Last Friday. Rest 60s. 2) KB Rows: 1/4 x 10. Rest 60s. B) AMRAP 12:

A) Back Squat: 5RM. Rest 2:00 – Beginner: Moderate set of 5 with perfect technique. B) 5 Rounds of: 250m row 25 Air Squats 20

A) For time with a partner: 10-20-30-40-50 DB Hang Squat Cleans (50, 35) 20-40-60-80-100 Double Unders 10-20-30-40-50 Calories Bike *One person works. Split evenly. L3:

A) STRENGTH 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: Shoulder Press: 5 x