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workout of the day

HOW TO APPROACH THE WORKOUT
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Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

011318

1/12/2018

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8am OLY and Intro

9am Advanced and Endurance


Strength
Hang Clean
3RM Start below Knee (4 Sec Eccentric)

Metcon (Time)
20 Min AMRAP
*Partner WOD Relay style

7 Hang Power Cleans (135/95)
7 Push Press (135/95)
15 GHD SU
1 Rope Climb


10am Community WOD

Metcon (Rounds and Reps)
4 Partner WOD

30 min AMRAP

*Weakest link style

Dumbell Snatches (50/35)
GHD Sit Ups
Bench Press (135/95)
Cal Row

* Everyone will start at a different station. Once everyone has completed 5 reps at their current station they will rotate to the next station.  Following this pattern once you arrive at your starting station you add one to the number of yeps for that round and keep on trucking.
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    Welcome to CFEX

    CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr.  We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time.  If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!

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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions