Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Complete the following complex as heavy as YOUR form will allow:   1 Hang Squat Snatch + 2 Overhead Squats     B.

A. 3 Sets of 10 weighted Toes to Bar. Go as heavy as possible using a medicine ball   B. For time: Sandbag run 200

  As a team of 2, complete as many rounds as possible in twenty-five minutes of:   400 meter medball run (20/14) 40 Deadlifts (135/95)

  A. Squat Clean & Jerk 5 x 2 @ 85%   B. 400 meter walking lunge for time.   Extra Credit: 3 sets of

  A. Back Squat 5 x 2 @ 90%   B. Three rounds for time of:   30 Wallball Shots (20/14) 20 Sumo Deadlift High

  A. Rope climb practice. 15 minutes to work on progressions   B. 21-15-9 reps of:   Dumbbell Thrusters (35/25) Toes to Bar   *

A. Deadlift 5-5-5   Work up a 5 rep set that’s as heavy as your form will allow   B. Five rounds for time:  

A. Front Squat 5 x 2 @ 90%   B. Complete as many rounds as possible in fifteen minutes of:   5 Power Snatches (135/95)

  A. Five rounds for time:   20 Kettlebell Swings (53/35) 15 Box Jumps (24/20) 10 Pull-ups 5 Burpees   * Begin WOD with 50

A. Back Squat 4 x 3 @ 85%   B. “The Deacon”   Sprint 200 meters 25 DB Thrusters (35/25) Run 400 meters 75 Sit-ups

A. Strict Shoulder Press 4 x 4 @ 70%   B. 21-15-9 reps of:   Burpee box jump overs (24/20) Kettlebell Sumo Deadlift High Pulls

A. Complete 3 sets of 15 GHD Sit-ups. Scale movement as necessary. These are NOT for time!   B. Three rounds for time of:  

A. Snatch 3 x 3 @ 70%   B. Complete as many rounds as possible in seventeen minutes of:   4 Handstand Push-ups 8 Deadlifts

A. Complete the following complex and work up to a weight as heavy as YOUR form will allow:   2 Hang Squat Cleans + 1

Kids Class meets at 9am! NO Barbell club this Saturday   For time: 12-9-6-3 reps of:   Front Squat (185/120) Pull-ups Burpee over barbell Ring

We are back to REGULAR HOURS for Friday and Saturday   A. Back Squat 5 x 3 @ 80%   B. “D.T.”   Five rounds

For time:   50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees

  A. Plank practice. 10 minutes total. Work on eliminating “snake push-ups”   B. 6 rounds of reverse Tabata on Airdyne Bike:   10 seconds

  A. Find your new 1 rep max for full snatch. Time to set a new PR!   B. Complete as many rounds as possible

  July 4th Hours: 9:30am and 10:30am only   A. Front Squat 4 x 3 @ 85%   B. For time:   10 Power Clean

Saturday Schedule:   * NO Kids class * NO Barbell club * Atlanta Affiliate Playoff event at CrossFit East Decatur happens around 10am. Support your

A. Full Snatch 3 x 2 @ 90%   B. Seven rounds for time:   7 Push-ups (chest to floor) 7 V-ups 7 Kettlebell Swings

A. Full Squat Clean 3 x 2 @ 90%   B. Complete as many rounds as possible in fifteen minutes of:   4 Squat Cleans

A. Work up to a 3 rep max for weighted pull-ups. Palms must face out. No mixed or underhand grips.   B. Five rounds for

A. Back Squat 4 x 3 @ 85%   B. For time:   20 Thrusters (95/65) Run 800 meters 15 Thrusters (115/75) Run 400 meters

  A. Neihoff Complex: complete the following as heavy as your form will allow. Bar must not touch the floor during the entire complex for

Saturday schedule:   * Yoga with Becky at 12pm. $15 to attend. Bring a friend! * NO Kids classes on Saturday!! * Barbell Club with

  A. Squat Clean and Jerk 4 x 2 @ 80%   B. Complete as many rounds as possible in fifteen minutes of:   10

A. Back Squat 5 x 3 @ 80%   B. Five rounds for time:   15 Wallball Shots (20/14) 10 Toes to Bar * Begin

  A. Complete as many calories as possible in eight minutes of:   Airdyne Bike OR Rower   Rest 5 minutes   B. Complete as