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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

091318

9/12/2018

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A. Performance: Bench Press 
8@63%
5@73%
3@83%
1@90%
3@85%
5@75%
8+@65%

A. Fitness: Metcon (Reps)
15 Min AMRAP

24 DB Bench Press (12 Left then 12 Right)
*Max Ring Rows
16 Seated Bent Over DB Rows
*Max Bench Dips
200m Run

Score = Max RR + Max Dips


B. Performance: Metcon (3 Rounds for reps)
(5 min)
600m Run
*Max Hang Squat Clean (205/145) or @65% of Clean 1RM
(1 min)
Rest
(5 min)
600m Run (1- 400m Run, 2- 300m Run, 3- 200m Run)
*Max Hang Squat Clean (185/125) @55% of Clean 1RM
(1 min)
Rest
(5 min)
600m Run (1- 400m Run, 2- 300m Run, 3- 200m Run)
*Max Hang Squat Clean (135/95) @45% of Clean 1RM
(1 min)
Rest

Fitness:
-1st round substitute DB Thrusters (35/25) for hang squat cleans.
-2nd round substitute DB Step Ups (35/25) for hang squat cleans.
-3rd round substitute DB Hang Squat Cleans (35/25) for hang squat cleans.
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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