Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A) WOD prep and strategy B) crossfit open 19.5 For time: 33-27-21-15-9 Thrusters (95/65) Chest to bar pull ups Friday night lights starts at 6:30!

A). Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s. – Parallel Box (15-16”) – 3-4 ”ramp-up” sets prior

A) Superset: 1a) Shoulder Press: 4 x 5. Rest 45s. 1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s. *1a we are building in

A) EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold B) Each for quality, perfect reps: 5 Rounds of 60s/30s

A) EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold B) Each for quality, perfect reps: 5 Rounds of 60s/30s

A)  Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set. B)”Abs of Steel” For time: Buy in: 50 T2B

With a running clock with a partner: 0:00-20:00 AMRAP: 30 SDHP (95, 65) 30 Wall balls (20, 14) 150 Double Unders 30 Barbell Rows (95,

A. WOD Prep and strategy B. CrossFit Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3

Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. Then, 8 Sumo Stance RDLs

A) Superset of: 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b) Legless Rope Climb: 4 x 1-2. Rest 45s. Rx: (Rope Climb

A) EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE

A) Barbell Glute Bridge 5×5 rest 90 sec B)”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2:

AMRAP 12 w. a partner: 6 Bar Facing Burpees 9 SDHP (115, 75) 12 Hang Power Cleans (115, 75) *One athlete completes a full round

A) WOD prep and strategy B) CF Open 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand push-ups

A) STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1

A) Strength: 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. – take

A) GYMNASTICS SKILL EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH

A) Wide Stance Box Squat: 3RM. Rest 2:00 – 15” Box – Beginner: 5 x 5, adding weight if form permits (or a higher height

9:15 crew always lookin good!   In teams of 3: ’”Fast-Fast-Slow” For time: 4k Row 150 Power Snatch (95, 65) 75 Strict Pull-ups   Rx+:(115,

A. WOD Prep, Strategy B. CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15

1) Every 90 sec: 2 Deadlifts + 1 Power Clean + 1 Squat Clean 75% of weight from Monday 2) AMRAP 18 200m run 12

1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a

3 Rounds of 2:00 on with a partner: 2:00 of Box Jumps w. step down (24, 20) 2:00 of KBS (53, 35) 2:00 of Hand

The Open is here!! Come join us at 6:30pm for a gym-wide workout as we kick off the CrossFit Open season. We will NOT have

CF Gymnastics Open Skills EMOM 7: 30s of Skill Practice each minute * skills are athletes choice. Recommendations include: muscle-ups, HSPU, handstand walks, and ring

Speed Push Press 6 x 3 @60-65% of last Friday, every 60s. – Beginner: 5 x 5. Rest 90s. EMOM 20: Minute 1: 15 DB

1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. – Build to a