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

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3
Fitness: work to a moderate load
Performance: work to a heavy load, increasing in weight each set

Part 2 – Conditioning: “Hipster”

AMRAP 12 min of –

• 7 Push-Press
• 9 Wall balls
• 12 SDHP with KB
  

Fitness: Use 95/65lb for push-press, Med ball weight and KB weight that allows you to complete the reps unbroken
Performance: 115/75lb (or heavier) for push-press, 20/14lb med ball, 24/16k KB (or heavier) for SDHP. Pick a weight that allows you to move fast and unbroken

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: Rope climb progressions – footwork and efficiency
Performance: Efficient rope climb practice

Part 2 – Conditioning: “FrankenWOD” – 30 minute time cap

For time:

• 50 Double-unders (DUs)
• 50 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 40 DU
• 40 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 30 DU
• 30 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 20 DU
• 20 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

Fitness: Double the DU count for singles; in the “Cindy” portion: perform ring rows or pull-up progressions and elevated push-ups as needed; rope progressions instead of full ascents as needed
Performance: As written above

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 minutes
Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift with KB with the right leg
Performance: 5×3 Touch and go Snatch – start at 50% and climb. Mobility challenged can Power Snatch.

Part 2 – Conditioning: “Muy Grande”

E30sec for 6 min:

• 1 Burpee-Pull-up + 1 TTB

–Rest 3 min–

Then, EMOM for 6 rounds (12 minutes) of:

• Even min: 100m Sprint
• Odd min: 10 RKB Swings

Fitness: If necessary do burpee-bar grab and knee-up, use a KB that is heavier than normal and focus on only using hips
Performance: Feel free to upgrade to Burpee-C2B, use 32/24k (or heavier) kettlebell