CrossFit EX
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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

040822

4/7/2022

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Picture
A. Shoulder Press
10-10-10-10-10
*You'll be taking five rounds to build to a heavy set of ten

B. Metcon (Rounds and Reps)
(20 min Cap)
"Run DT, Run!"

5 Rounds
400m Run
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

SCALES
400M RUN
- 1 min down and then turn around

DEADLIFTS
- 10 Deadlifts
- Scale wt
- KB Deadlifts

HANG POWER CLEANS
- 7 Hang Power Cleans
- Scale wt
- 10 Eye Level KBS

PUSH JERKS
- 5 Push Jerks
- Scale wt
- Use DBs

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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
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions