Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  “Jackie” Row 1,000 Meter 50 Thrusters 45/35 30 Pull Ups B.  Dumbbell Back Fly 10-10-10-10 C.  Mobility

A.  Back Squat 1 Rep Max B. As Many Rounds as Possible in Fifteen Minutes of: 10 Alternating Arm Kettlebell Snatch 53/35 20 Air Squats

A.  10 GHD Sit Ups 4 Turkish Get Ups (2 per arm) 3 Supersets B.  17 Minute Ascending Ladder of: 1,1,1,2,2,2,3,3,3,4,4,4….. Clusters (135/95)     “Squat

Free Nutrition seminar by Jaclyn Sklaver (Certified Sports Nutritionist) THIS Saturday at CrossFit South Cobb at 12:15am.  See you there!! A.  Push Jerk 2-2-2-2-2 B.

A.  Deadlift 3-3-3-3-3 B.  Five Rounds for Time of: Run 400 Meters 20 Barbell Sumo Deadlift High Pulls 95/65 *Rest one minute after each round

A. 4×100 Meter Sprints *Rest as needed between rounds B. As Many Rounds as Possible in Four Minutes of: 600 Meter Run Max Calories Rowed

A. Bench Press 4×8 (superset) B. Ring Rows 4×10 (superset) C. Four Rounds for Time of: 12 Toes to Bar 9 Shoulder to Overhead (115/75)

A. Every Minute on the Minute for Six Minutes of: 2 Clean & Jerks *increase weight every two minutes B. Five Rounds for Time of:

A. Back Squat 2-2-2-2-2 B. As Many Rounds as Possible in Sixteen Minutes of: 20 Double Unders 12 Push Ups 8 Box Jumps Plank Hold

6:30PM and 7:30PM Classes CANCELLED TONIGHT A.  For Time: 600 Meter Run 50 Sit Ups 400 Meter Run 30 Kettlebell Swings (70/53) 200 Meter Run

A.  Hang Power Snatch + Hang Statch (1+1) 6 Working Sets B.  “Nancy” Five Rounds for Time of: 400 Meter Run 15 Overhead Squats (95/65)

A.  Glose Grip Bench Press 2-2-2-2-2-2 (Building) B.  Seven Rounds for Time: 4 Handstand Push Ups 7 Kettlebell Swings (70/53) 30 Walking Lunge Steps

A.  Back Squat 4-4-4-4 B.  As Many Rounds as Possible in Ten Minutes of: 7 Front Squats (135/95) 7 Burpees Over Bar C.  After AMRAP,

“6 Reasons You Should Be Using Whey Protein” A. Push Press 3-3-3-3-3 (Building) B. As Many Rounds as Possible in Fifteen Minutes of: 10 Overhand

A. Rope Climb Practice Experienced Members Perform Seven Climbs. Legless climbs are an option too! B. For Time: 21-18-15-12-9-6-3 Wall Balls 20/14 1 Rope Climb

A. Back Squat 6-6-6-6-6 B. As Many Rounds as Possible in Five Minutes of: 5 Burpees 10 Sit Ups As Many Rounds of Possible in

A.  3 rounds of Max Effort Pull-ups.  STRICT as possible.  Rest 2 minutes between sets.  Scaled = do 3 x 12 modified strict pull-ups.  Also

A. Hang Power Snatch + Overhead Squat (2+1) 5 Working Sets B. For Time: 9-15-21 Calories Rowed Push-ups V-ups Air Squats C. Tabata Hollow Holds/

A. Deadlift 6×4 B. 400 Meter Walking Lunges (add weight if possible)

A.  Back Squat 8-8-8-8 B.  In Teams of 2 or 3: As Many Rounds as Possible in Twenty Minutes of: 22 Burpee Box Jumps (20″