Wednesday 04.03.2019
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 meter row L3: (40, 30) L2: (35, 25) L1: (30, 20) 25:00 Time Cap B) EXTRA CREDIT 1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.
Tuesday 04.02.2019
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 weight each set if form permits. B) EMOM 16: Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips) Minute 2: 10 Box Jumps w/ step down (30/24) Minute […]
Monday 04.01.2019
Congratulations to Miles who has brought on legendary wrestler Ric Flair as a business partner at CrossFit South Cobb! CFSC will begin offering wrestling classes each Saturday afternoon at the gym effective April 6th Deadlift: 2-2-1-1-1-1. Rest 90s-2:00. – The goal is to build to desired weight for Metcon – Warm-up T2B between sets. […]
Saturday 03.30.2019
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: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups) Then right into, For Time: ”Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups *One person works. Split as desired. L2: (Double Under […]
Friday 03.29.2019
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 Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (10 Abmat Sit-ups per round) (DB Push Press, neutral grip) EXTRA […]
Thursday 03.28.2019
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 1RM Front Squat, every 60s. – Parallel box (should be the same as last week.) B) For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53) L3: (53, 35) L2: […]
Wednesday 03.27.2019
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 intervals for max distance 10 Minutes of 150 foot Farmer Carries, AHAP for max number of intervals *One person works. Split as desired. No rest between movements Score = bike […]
Tuesday 03.26.2019
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) – Beginner: Box Push-ups 3) Max L-Sit Hold x 1 set – Beginner: Hollow Hold B) Every 4:00 x 5 Sets: 20 Walking Lunges (BW) (total reps) 15 Hang Power Cleans […]
Monday 03.25.2019
A) Barbell Glute Bridges: 6 x 6. Rest 90s. – Use one challenging weight for all sets – Try to exceed weight used on 3/11. ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, […]
Saturday 03.23.2019
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 Run 30 Ground to Overhead with a plate (45, 25) Rx+:(95, 65) L3: (65, 45) L2: (55, 35) (25, 15) L1: (45, 35) (15, 10) B) EXTRA CREDIT Banded Back […]