Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for Helen)
Fitness: Front Squats – 4 sets of 3 working up to a 7 RPE

Part 2 – Conditioning: “Helen”  (Please review your last time / scale for “Helen” before the WOD, so you can set a goal to achieve a PR!)

Performance: 3 rounds for time of –

• 400m Run
• 21 KB swing (24/16k)
• 12 Pull-ups

Fitness: 3 rounds for time of –

• 400m Run
• 21 KB swing
• 12 Ring rows

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Warm up movements and go over standards and scales

Part 2 – Conditioning:

Performance: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly – RX is ON

For time:

• 21 Thrusters (95/65lb)
• 21 Pull-ups
• Run 800m
• 30 KB swings (32k/30k)
• 30 Pull-ups
• 50 Double-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps (24/20″)
• 30 Wall balls (20/14lb)

Fitness: For time:

• 21 Thrusters
• 21 Pull-up progressions or ring rows
• Run 800m
• 30 KB swings
• 30 Pull-up progressions or ring rows
• 50 Speed stes or 75 Single-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps or step ups
• 30 Wall balls

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 25 min

Performance: Warm up to 60% and then perform worksets at: 3@65, 3@72.5, 3@80% – also take time to warm up BB complex
Fitness: 4×5 working up to a 7/8 RPE

Part 2 – Conditioning: “Forever Home”

Performance: 4 RFT of –

• 1 BB Complex (155/125lb)
• 7 Burpee over the bar (both feet at once)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

Fitness: AMRAP 9 of –

• 1 BB Complex
• 7 Burpee over the bar (any method)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 min – 1 Power Clean + 1 Clean, Climbing in weight
Fitness: EMOM 8 min – 1 Power clean + 1 Clean working up to RPE 5/6

Part 2 – Conditioning: “Lanyard”

Performance: AMRAP 16 min of –

• 10 Power Clean (135/95lb)
• Run 200
• 2 Rope Climb

Fitness: AMRAP 16 min of –

• 10 Power Clean @ RPE 6
• Run 200
• 10 Ring Rows or 4 Rope Climb progressions

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min

Performance: Warm up to 60% then perform 3 worksets at: 4reps@65%, 4@72.5%, 4@80%
Fitness: 5×5 RPE 7, after rounds 30 hollow rock

Part 2 – Conditioning: “Unsung”

Performance: AMRAP 9 of:

• 5 Burpees
• 7 Russian KB Swings (AHAP)
• 9 Box Jumps (24/20″)

Fitness: AMRAP 9 of:

• 5 Burpees
• 7 Russian KB Swings
• 11 Box Jumps or step-ups

Enjoy your independence as an American on this Independence Day!

We will be open for only one class at both CrossFit Chattahoochee and CrossFit Johns Creek. We will be performing a Hero WOD to honor a fallen soldier.

• CrossFit Chattahoochee – class is at 9:00
• CrossFit Johns Creek – class is at 9:30

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Deadlift – working up to 75% (Wod weight)

Part 2 – Conditioning: “Brutus”

Performance: For time:

• Row 500m or Run 400m*

–then–

5-4-3-2-1 reps of –

• Deadlift (@75%)
• Muscle-Ups

–then–

• Run 400m or Row 400m

* Row for the cash-in and Run for the cash-out, or vise versa.

Fitness: For time:

• Row 500m or Run 400m

–then–

5-4-3-2-1 reps of –

• Deadlift (@75%)
• In between Deadlift sets, perform pull-up work of whichever you have consistently: 8-6-5-3-2 C2B — OR 10-8-6-4-2 Pull-ups — OR 15-12-9-6-3 Ring Rows (as horizontal as possible)*

–then–

• Run 400m or Row 400m

*For example if an athlete has Pull-ups (but not C2B pull-ups), he or she would perform:

• 5 Deadlifts and 10 Pull-ups
• 4 Deadlifts and 8 Pull-ups
• 3 Deadlifts and 6 Pull-ups
• 2 Deadlifts and 4 Pull-ups
• 1 Deadlift and 2 Pull-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk as skill and work to WOD weight

Part 2 – Conditioning: – “Grace and then some…” – RX is on

Performance: For “Grace” time and total working time (with a 25 min time cap):

• “Grace” – 30 Clean & Jerk (135/95)
• Run 1 mile
• 15 Thrusters (115/75lb) – use same BB, athlete should reduce the weight on the bar, upgrade possibility to upgrade weight on thruster if desired

Notes to CFJC athletes: If you are looking to try to get on the board with your Grace time, have someone count you off, unverified times will not going up on the board.
Looking to PR? The last time we did this WOD was in August of last year: https://sscfit.com/blog/wod-for-tuesday-august-18-2015/

Fitness: “Grace” time and total working time (with a 25 min time cap):

• “Grace” 30 C&J
• Run 1 mile
• 15 Thrusters

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 minutes – 1 Snatch climbing in weight each min
Fitness: EMOM 8 minutes – 2 S2OH each min climbing in weight each min to 8 RPE

Part 2 – Conditioning: “Sanity”

Performance: AMRAP 12 minutes of –

• 7 Power Snatch (115/75lb)
• 10 Burpee

Fitness: AMRAP 12 minutes of –

• 7 S2OH @RPE 5
• 10 Burpee

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: E90sec 15 min: 1 power clean + 2 Front Squat, climbing to heavy

Part 2 – Conditioning: “Sunburn”

Performance:AMRAP 10 min

• 8 Front Squats (135/95lb)
• 30 Double-Unders
• 8 Toes-to-bar

Fitness: AMRAP 10

• 8 FSQ RPE 7
• 30 Speed steps (or 45 singles)
• 16 Sit-ups