Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Classes at 9 and 10am only “Sisson” 20 min AMRAP 1 rope climb 5 burpees 200m run   Rx+ wear a vest L2: 3 modified

A) With a 30:00 Running Clock: 2k Row Then with the remaining time max rounds of: 300 ft Farmer Carry (70, 53) 100 ft  Front

A) STRENGTH Overhead Squat: 6 x 3. Rest 90s. – Perform from the Floor – Add weight each set working to a challenging set of

A) STRENGTH 1) Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. – Choose one weight and use for all sets. 2) Touch n Go Deadlift:

A) ”Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees or done with a

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

A) STRENGTH 1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 2a) Power Snatch: 3 x 3, touch n go preparing for metcon.

A) Skill Work: Choose something you need work on. This is the definition of a “Goat” movement Ideas: Light Olympic lifts (Power Clean/Jerk/Snatch) Gymnastics Static

A) ”Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups L3: (45, 25) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25

A) Strength: 1) Front Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: 5 x 5, adding

A) STRENGTH 1) Back Squat: 4/3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work sets 2) Squat Clean: 6 x 1, every 60s.

A) Power Snatch + Overhead Squat: 5 x 2 + 3 Adding weight if form permits. Rest 90s. B) For time: Run 400 Meters 21

A) STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. – adding weight each set – Beginner: 6 x 6 focusing on technique. 1b) Inverted

A) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM. – Beginner: 5

A) STRENGTH 1) Glute Hip Thrust: 3/5 x 8. Rest 90s. 2) DB Step-ups: 1/3 x 10 ea. Rest 90s. B) 5 Rounds: 6 Deadlifts

A) STRENGTH 1a) Rope Climb: 4 x 2. Rest 45s. – Rx+: L-Sit Rope Climb – Rx: Legless Rope Climb – L3: Rope Climb w.

A) Back Squat: 3/3 x 5 @75%. Rest 2:00 – 3 warm-up sets/3 work sets. —— Metcon Warm-up: 2a) Power Clean: 2 x 3. Rest

A) AMRAP 28 w. a partner: 28 Box Jumps w. step down (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35)

A) STRENGTH AFAP, but not for time. 100 DB Floor press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-ups *All work is done

A) AMRAP 8: 10 Hang Power Snatches (75, 55) 20 Air Squats 30 Double Unders Rest 2:00 AMRAP 8: 10 Overhead Squats (75, 55) 20

A) Split Jerk: 1RM. Rest 2:00 – Build to a 1RM (3-4 singles above 90%) – Beginner: Work on Technique or perform Push Press for

A) STRENGTH 1) Front Box Squat: 3/8 x 2 @60-65%, every 60s. – 3 warm-up sets/8 work sets. 2) Broad Jump: 3 Attempts at Max

A) With a running clock and a partner: 0:00-10:00 Max 100 Meter Sledpushes (moderate weight) *One athlete completes a full set a time 10:00 –

A) With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full

A) STRENGTH 1a) Rope Climb: 5 x 1-2. Rest 45s. – Rx+: L-Sit Rope Climb – Rx: Legless Rope Climb – L3: Rope Climb w.

A) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 B) AMRAP 11:00 Row

A) AMRAP 30 with a partner: 30 Wall balls (20, 14) 20 KBS (70, 53) 10 Bar Muscle-ups 20 Goblet Squats (70, 53) 30 Calorie