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workout of the day

HOW TO APPROACH THE WORKOUT
​

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

012817

1/27/2017

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8am OLY & CF Intro

9am Advanced and CF Endurance

Strength

Squat Clean
15 Mins to find 1RM

MetCon(Time)
CrossFit Games Open 11.6 

7 Min AMRAP in:

3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups

12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MetCon(Reps)
"CrossFit Games Open 11.1 and 14.1"

10 AMRAP 

30 Double-Unders
15 Power Snatches, (75/ 55)


10am Community WOD

Metcon (Time)
6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.

SCALED

6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.


Metcon (AMRAP - Reps)
*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (70/53)
P3 = Max Calorie Row

SCALED

*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (35/26)
P3 = Max Calorie Row

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    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