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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

031618

3/15/2018

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MetCon (Time)
Crossfit Games Open 18.4 Rx (Ages 16-54)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) 
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release  push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

MetCon (Time)
Non Open Athletes 18.4

21 deadlifts 225/155 lb (1-135/95, 2- 95/65, 3- 21 KB DL 53/35)
21 handstand push-ups (Hand-release push-ups) 
15 deadlifts 225/155 lb (1-135/95, 2- 95/65, 3- 15 KB DL 53/35)
15 handstand push-ups (Hand-release push-ups) 
9 deadlifts 225/155 lb (1-135/95, 2 - 95/65, 3- 9 KB DL 53/35)
9 handstand push-ups (Hand-release push-ups) 
21 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 21 KB DL 70/53)
50 Cherry Pickers 
(CP from Push-Up position) 
15 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 15 KB DL 70/53)
50 Cherry Pickers (CP from Push-Up position) 
9 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 9 KB DL 70/53)
50 Cherry Pickers (CP from Push-Up position)

Accessory
4 Sets
10 Plank to Hollow
15 Strict Pull Ups
20 Arch Rocks

3 Sets
12 DB Lat Raises
12/10/8 DB Alternating Press (Start w/ presses locked out overhead. Lover and raise one arm then other)

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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
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  • Community Stuff
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  • Private Policy
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