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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

060118

5/31/2018

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A. High Hang Squat Tech
-Snatch DL
-Trip Extension
-Trip Extension + High Pull
-Snatch Catch w/ Drop
-High Hang Power Snatch​
-OHS
-HHSquat Snatch (3 Catches: Power, High Squat, OHS depth)
*Wherever you get stuck on tech is where you will work in this phase. 

B. CFEX High Hang Snatch Complex (15 Mins to Build to a heavy load)
High Hang Squat Snatch + Full Snatch + OHS
*Must Be Done Unbroken
Intermediate
High Hang Power Snatch + Power Snatch + OHS

Newbies 
Hang Snatch Tech


C. Metcon (Time)
35 Min Cap

50 Back Rack Lunges (95/65)
40 Push Ups
30 Wall Balls (30/25)
20 Burpees Over Bar
10 Snatches
200m Sprint
10 Snatches
20 Burpees Over Bar
30 Wall Balls (30/25)
40 Push Ups
50 Back Rack Lunges

Scaled
50 DB or Body wt Lunges
40 Push Ups
30 Air Squats w/ Plate
20 Burpees
10 KB High Pulls
Sprint to wall and back
10 KB High Pulls
20 Burpees
30 Air Squats w/ Plate
40 Push Ups
50 DB or Body wt Lunges

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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