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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

060719

6/6/2019

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A. Front Squat
8, 2 min rounds x 3 reps @ 31X1
*Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B. Metcon (Time)
*Partner WOD
"Macho Men: Oooooh Yeeeeeaaaah"

60 Handstand Push Ups
(1- Scale Volume, 2- Pike from Box, 3- Z Press)
60 Chest to Bar Pull Ups
(1- Scale Volume, 2- Chin Over Bar, 3- Banded PU)
20 Rounds of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Jerks
Barbell
Int 115/75, Rx 155/105, Rx+ 185/135

Scaled - 1- Scale wt, 2- Hang Power Clean +FS + S2OH, 3- 5 Russian KBS + 5 Goblet Squats + 5 DB S2OH
*Regardless of the rep scheme we start with, if we are still working on the handstand pushups by the 6 minute mark, let's move on, transitioning to the Chest to Bar Pull Ups. If by the 12 minute mark we are still on the rings, let's move on once again to the rounds of "Macho Man".

FITNESS
80 Push Ups
100 Ring Rows
30 Rounds of
3 DB Clusters + 3 Box Jump Overs (24/20) 


C. Extra Credit
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.
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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