Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A) Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique and

A) AMRAP 20 with a partner: 10 Calorie Bike 10 DB Front Squats (50, 35) 10 Alt. DB Snatches (50, 35) *One athlete completes a

A) With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as

A) Strength 1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s. – (palms facing in) 1b) Ring Rows w. rotation: 2/4 x 12.

A) Back Squat: 5-4-3-2-1+. Rest 2:00 – Rx: Build to a 1RM – L3: Build to a ”heavy 1” – L2: Sets of 3-5 adding

CrossFit Classes and Barbell Club are cancelled today for Field Day!   Participating athletes should arrive at the gym by 8:45am  

A)  Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform 6 x 4, working on technique and adding weight if form

A) Strength 1) Power Clean: 3/6 x 3 @75%, every 90s – Use Monday’s 1RM. 2) Back Rack Elevated Split Squat: 2/4 x 5 ea.

A) EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes:

A) Strength: 1a) DB Bench Press w. a rotation: 2/5 x 8. Rest 30s. – neutral to pronated grip – Use incline if possible 1b)

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

A) For time with a partner: 50 Thrusters (115, 75) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile Run L3:

A) Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Chin-ups 5 x 5. Rest

A) Strength 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s. 2) Touch n Go Deadlift: Build to Metcon weight in

A) 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15

A) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s. – reset on each rep. B) 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB

A) Strength 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – 16” Box – Beginner build to a challenging set of

A) Superset: 1a) Single Arm DB Push Press: 1/4 x 6 ea. Rest 30s. 1b) Front Rack Rear Foot Elevated Split Squat: 1/4 x 6

A) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Beginners: Build to a moderate set of 3 only adding weight if form permits. B) AMRAP

A) Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. B) Not for time: 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges

A) ”3k” With a partner for time: 50 DB Hang Power Cleans (50, 35) 1500 meter row 50 DB Hang Squat Cleans (50, 35) 1500

A) Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. – reset on each rep. – Beginner: 6 x 3, starting light and adding

A) With a partner Rounds/Time: ”Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats *One athlete completes a full round at a time L2:

A)  Push Jerk: 1RM. Rest 2:00 B) ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault

A) STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of

A) With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Bike for max calories 10 Minutes of running 200m

A)Strength: 1) Max Strict Chin-ups x 1 set. – Beginner: Either Band Assisted or Ring Rows 2) Max Strict Push-ups x 1 set Rx+:(HSPU) –

A) Barbell Glute Bridges: 6 x 6. Rest 90s. – Use one challenging weight for all sets – Try to exceed weight used on 3/11.

A) AMRAP 30 in teams of 2: 200 Meter Run 30 Power Snatch (75, 55) 200 Meter Run 30 Barbell Rows (75, 55) 200 Meter