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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

022421

2/23/2021

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A. MetCon (Rounds and Reps)
"Wise Men" 
3 min AMRAP:
Max Rounds of Macho Man (135/95) (Rx+ 165/115)

(Rest 3 Minutes)


3 min AMRAP:
Max Rounds of Macho Man (155/105) (Rx+ 205/145)

(Rest 3 Minutes)


3 min AMRAP:
Max Rounds of Macho Man (185/135) (Rx+ 245/165)

Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks

Stimulus
- Conditioning Category: Grind
- Repeat from the start of the cycle, where we have the chance to improve our scores.
- Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
- Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
- Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
- This is a repeat from 11/25/2020.

Strategy
THE BIG TAKEAWAYS
1. Be smart about where we break.
2. Push for unbroken front squats and jerks.
3. This flow would look like:
- 1 Power Clean, drop the bar
- 1 Power Clean, drop the bar
- 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ
4. With purposeful breaks between the cleans, we have a chance to breathe.
5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.

Modifications
POWER CLEANS
- Double Dumbbell Power Cleans
- 2x Reps Alternating Single DB Power Cleans
- Odd Object Ground to Shoulder

FRONT SQUATS
- Double Dumbbell Front Squats
- Dumbbell Goblet Squat
- Odd Object Squat

PUSH JERKS
- Double Dumbbell Push Jerks
- 2x Reps Single Arm Dumbbell Push Jerk
- 2x Reps Odd Object Shoulder to Overhead


FITNESS
9 KB DL
6 Russian KBS
3 KB SDLHP

AT HOME
Use Modifications

B. Metcon (Rounds and Reps)
*Partner WOD
(On a 25 min clock)

Run 800m (Both)

Then...
P1 - Max Front Rack Hold (135/95) (185/125)
P2 -
10 Knees to elbow
15 KB SDLHP (70/53)
20 Ab Mat SU

Modifications
800M RUN
-1000m Row
-60/48 Cal Bike

FRONT RACK HOLD
- Scale weight
- KB Farmers Hold
- Plank

KNEES TO ELBOW
-Knees to air
-Big Kip Swing
-Banded SU w/ feet anchored
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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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