Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE

Part 2 – Conditioning:

Performance: “Fran” RX is on

For time:

21-15-9 reps for time of:

• Thrusters (95/65lb)
• Pull-ups

Fitness: “Not Fran”

For time:

• 21 Front Squat (95/65lb)
• 21 Pull-ups*
• 600m run
• 15 FSQ
• 15 Pull-ups
• 400m Run
• 9 FSQ
• 9 Pull-ups
• 200m Run

*or pull-up progression

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Cleans – 15 minutes

Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75%

Fitness: EMOM 10: even minutes – 3 Power Cleans, Odd minutes – max abmat sit-ups

Part 2 – Conditioning: “Infamy”

Performance:

For time:

• Row 500m or Run 400m
• 10 Power Clean (135/95lb)
• 20 Burpees
• 40 KB Swings (32/24k)
• 20 Burpees
• 10 PC
• Run 400m or Row 500m (Run if you rowed at the start, row if you ran at the start)

Fitness: Use a weight for the Power Clean that is challenging but your form does not break down; scale the KB to a weight that you can swing to accumulate the 40 reps with breaking only 2-3 times

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Performance: Power Snatch – 15 min work up to a heavy single
Fitness: EMOM 10 min – Even min: 30 sec handstand hold or progression, Odd min: 30 sec hanging L-sit hold or progression

Part 2 – Conditioning: “Wild Thing”

Performance:

• 800m Run buy in, then…

21-15-9 reps for time of:

• Box jump (24/20″)
• Power snatch (75/55lb)
• Chest to bar Pull-up

(18 min timecap)

Fitness:

18 minutes on the clock

• 800m buy in, then…

Use remaining time to AMRAP –

• 15 Box jumps or step ups
• 15 G2OH with implement (plate or med ball)
• 15 Pull-ups or Ring Rows

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Performance: Work to a heavy set of 3
Fitness: warm up and then, for 10 minutes EMOM – do 2 DLs (at about a 6/10 perceived exertion) and 10 Russian (heavy) KB Swings

Part 2 – Conditioning: “Belly Button”

Performance: AMRAP 14 min of –

• 9 BW Deadlift
• 21 KB Swing (32/24k)
• 15 V-ups
• 2 Rope Climb or 2 MUs

Fitness: AMRAP 14 min

• 9 Deadlift or 15 Sumo Deadlift with KB
• 21 KB Swing
• 15 Sit-ups
• 3 Rope Progressions

  

  

 

Warm-up & Mobility: 15 Minutes

“Mulligan”

2RFT of –

• 20 Wall ball (20/14lb)
• 20 Cal Row
• 20 TTB
• 20 Burpees
• 20 Thrusters (115/75)
• 20 Burpees
• 20 TTB
• 20 Cal Row
• 20 WB

Rest 2 minutes between rounds

Performance: Use 20/14lb med ball, 115/75lb for Thrusters

Fitness: Use lighter med ball; lighter weight for thrusters; toes through rings, knee-ups or sit-ups for TTB

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Performance: 15 min Power Clean – work up to a heavy double (reset between reps)
Fitness: EMOM 10 – Even min: 20 hollow rocks – Odd min: 3 power cleans – begin at RPE of around 4 and climb over the 5 sets and ending with the weight for the wod

Part 2 – Conditioning: “Mama Drama”

Performance: 4 RFT of –

• 75 DUs
• 10 Lunge Steps with plate locked overhead (45/25lb)
• 5 Power Clean (185/120lb or scale to a “heavy” weight)

Fitness: AMRAP 16 min of –

• 100 Jump rope Singles (using beaded if possible)
• 10 Lunge Steps with plate locked overhead or implement held at sides
• 8 Hang Power cleans with weight that allows you to remain unbroken

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min
Performance:  Work to a heavy set of 3 – approx 80% of your 1RM
Fitness: Work in sets of 3 to a moderate load

Part 2 – Conditioning: “Dragon”

Performance: AMRAP 12 minutes of –

• 5 Strict Pull-ups
• 7 Push-ups
• 9 Front Squat (115/75lb)

Fitness: AMRAP 12 minutes of –

• 5 Strict Pull-ups with assistance
• 7 Push-ups (Raised as needed)
• 9 Front Squat or goblet squat (95/65 or less)

  

 

CrossFit Chattahoochee is closed today… but you are welcome to come out to our sister gym, CrossFit Johns Creek.

CFJC is open for one big ol’ WOD at 0930! Some come in and earn your turkey!!

11025 Jones Bridge Rd, Johns Creek, GA 30022

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 10 min
Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10)
Performance: 7 sets – 1 Power Clean + 1 Clean – Drop and reset between movements. Climb to a heavy weight for complex.

Part 2 – Conditioning:

“Moodswing” – Five rounds with 1 minute of rest between

3 min AMRAP

• 5 Burpee
• 7 TTB
• 9 KB Swing

Fitness: Sub Toes thru Rings, knee-ups, or situps for TTB.  Use heavy KB that allows you to finish all 9 reps unbroken
Performance: Use 32/24k KB

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat

Part 2 – Conditioning: 10 minutes

“Quadzilla“

• Run 200M, 4 Front Squats
• Run 200M, 8 Front Squats
• Run 200M, 12 Front Squats

Fitness: Light load for form on bar or goblet squat – perform as 10 minute AMRAP
Performance: For time with a 10 min time cap, RX = 205/140lb; Scale #1 to 135/95lb, or scale to heavy front squat

Finisher: Turkish Get-ups with pause at each position – 10 reps on each side