Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A) STRENGTH 1) Close Grip Bench Press: 8-6-4-2. Rest 90s. – add weight each set building to a challenging double. 2) Ring Pull-ups: 4 x

A) STRENGTH 1) Front Box Squat: 3/10 x 2 @55-65% of Front Squat, every 60s. – Wider than normal Squat Stance 2) Standing High Box

A) With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground

A) SKILL EMOM 12:00 Min 1 : Double front rack KB carry 40m Min 2: :30 of slow consistent hollow rocks B) METCON Every 3

Monday Memorial Day class schedule: 8:30am and 10:00am ONLY!   EMOM 30 Min 1 150m run Min 2 Large Tire Flips x 4 Min 3

A) Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. – Build to a moderate weight over

A) STRENGTH 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. – Wider than normal Squat Stance – Parallel box (same

A) SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. B) EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s

A) Superset: 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups or Box Dips 1b) Strict Chin-ups: 3 x submax. Rest 2:00 Scaling:

A) SKILL Practice the Kettlebell Snatch B) ”KB Complex” 20 Minutes on the clock with 1 Kettlebell: 10 Single Arm Russian Swings Right 10 Single

A) 5 Rounds x 60s each station with a partner: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground

A) For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set L3: (115, 75) L2: (95, 65) (Band Assisted

A) Wide Stance Box Squat: 3/6 x 3 @60-70% of Back Squat 1RM every 60s 15” Parallel Box A) Every 4:00 x 5 Sets: 5

A) EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand Hold L2: (15s Handstand Hold) L1: (20s Overhead

A) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s. – Build to a moderate weight over

A) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – 1+ = 3-4 sets of 1 up to a 1RM. – Beginner: Build to a challenging set of

A) In teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run 90 Wall balls (20, 14) 180 Double Unders 17:00-32:00 AMRAP: 600

A) Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. – Use ”Fatgripz” if possible –

A) STRENGTH 1) Wide Stance Box Squat: 3/8 x 3 @55-65% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Seated Dynamic Box

A) In teams of 2: For time: 400 Meter Farmer Carry (70, 53) 100 Walking OH Lunges (45, 25) 300 Meter Farmer Carry 100 Ground

A) STRENGTH Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s. B) METCON AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter

A) Strength 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch

A)  STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 – 3-4 singles above 90% building to a new 1RM – Beginner: 7 x 4 only adding

1) Wide Stance Box Squats: 3/8 x 3 @50-60% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Conventional Speed Pull Deadlift: 3/6

A) STRENGTH 1a) Barbell Split Squats: 1/4 x 6 ea. Rest 30s. 1b) DB Neutral Grip Bench Press: 1/4 x 8. Rest 30s. – pronated

A) STRENGTH Close Grip Floor Press: 3/5 x 5 @70% of Last Friday. Rest 90s. B) AMRAP 15: 5 HSPU 10 Burpee Pull-ups 15/10 Calorie

A) STRENGTH 1) Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 – build to a 1RM. – Beginner: 6 x 3 (with a band if

A) AMRAP 30 with a partner: Buy in: 800 Meter Partner run (together) Then, With remaining time AMRAP: 400 Meter Row 30 Wallballs (20, 14)