 Strength
Front Squat 2@60% 2@70% 2@75% 2@80% 2@85% 1@90% 1@95% SCALED Front Squat 5x2 Metcon (Reps) 4 Rounds (0:00 - 4:00) 20 Wall Balls (20/14) Rx+ (25/20) Run 200m *Max Russian KBS (70/53) Rx+ (88/70) (4:00 - 5:00) Rest SCALED 4 Rounds (0:00 - 4:00) 20 Wall Balls (14/10) Run 100m *Max Russian KBS (35/26) (4:00 - 5:00) Rest Accessory(Optional) ” Durante Core ” 4 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold
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 Strength Shoulder Press 5@40% 5@50% 3@60% 3@70% 3@80% 3@90% SCALED Shoulder Press 5 x 3 working to a heavy load Metcon (Rounds and Reps) 15 Min AMRAP 15 Power Cleans @ 50% of clean 1RM 30 Double Unders *Every 4 Mins 20 Push Ups SCALED 15 Min AMRAP 15 Hang Cleans 70 Single Unders *Every 4 Mins 10 Push Ups Metcon (Reps) Tabata Total Push Press 8 Rounds 20 sec Max Push Press (115/85) 10 sec Rest  Strength
Back Squat 5@40% 5@50% 3@60% 3@70% 3@80% 3@90% SCALED 5 x 3 Build to a heavy load Metcon (Rounds and Reps) 3 Min AMRAP 5 Med Ball Cleans (20/14) (Rx+ 25/20) 5 Burpee Over Ball SCALED 5 Med Ball Cleans (14/10) 5 Burpees Step on the gas!!! Metcon (Time) 21-15-9 Squat Box Jumps (24/20) Toe 2 Bar Jumping KB DL (70/53) (Rx+ 88/70) SCALED 21-15-9 Sqaut Jumps Knee 2 Elbow KB DL (53/35)  8am OLY & CF Intro
9am Advanced and CF Endurance Strength Squat Clean 15 Mins to find 1RM MetCon(Time) CrossFit Games Open 11.6 7 Min AMRAP in: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 Thrusters 18 Chest-To-Bar Pull-ups 21 Thrusters 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MetCon(Reps) "CrossFit Games Open 11.1 and 14.1" 10 AMRAP 30 Double-Unders 15 Power Snatches, (75/ 55) 10am Community WOD Metcon (Time) 6 Rounds 30 Burpees 25 G2OH (35/25) 20 SDLHP (70/53) 15 Unbroken Wall Balls (20/14) 10 Pull Ups 30 sec hollow hold *At the start of each round remove the top most movement. SCALED 6 Rounds 30 Burpees 25 G2OH (35/25) 20 SDLHP (70/53) 15 Unbroken Wall Balls (20/14) 10 Pull Ups 30 sec hollow hold *At the start of each round remove the top most movement. Metcon (AMRAP - Reps) *3 Partner WOD 5 Rounds P1 = Max GHD Sit Ups P2 = Max Russian KBS (70/53) P3 = Max Calorie Row SCALED *3 Partner WOD 5 Rounds P1 = Max GHD Sit Ups P2 = Max Russian KBS (35/26) P3 = Max Calorie Row  Strength
Bench Press 12@ 60% 10@ 70% 8@ 75% 6@ 80% Max Reps @ 60% SCALED Bench Press 5 x 10 Metcon (Rounds and Reps) 12 Min AMRAP 20 Hollow Rocks 15 Deficit Push Ups (45s, 35s) 10 Med Ball Cleans (25/20) SCALED 20 Sit Ups 15 Push Ups 10 Med Ball Cleans (14/10) Metcon (Reps) 12 Min EMOM Odd: 5 Power Snatch @ 65% 1RM Even: 45 sec Max Ring Dips SCALED Odd: 5 Hang Power Snatch Even: 45 sec Max Ring Dips from toes  Strength
Front Squat (5 x 3) SCALED FS Technique Metcon (Time) *Partner WOD 100 Med Ball SU Tosses (25/20) 100 - 1 Legged Box Squats (24/20) 100 Supine Ring Rows 50 - 8ft Bear Crawls SCALED *Partner WOD 100 Med Ball SU Tosses (14/10) 100 - 1 Legged Box Squats (24/20) 100 Supine Bent Over Rows (65/45) 25 - 8ft Bear Crawls  Metcon (Reps)
6 Min EMOM 20 DU Max Strict Pull Ups (No more than 12) SCALED 35 Singles Max Banded Strict Pull Ups (No more than 12) *The PU don't have to be unbroken but when the chin no longer clears the bar get back to the DU. Metcon (Time) *Partner WOD 10 - 200m Run or 250m Row Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hanging High Pulls @ 50% of clean 1RM S2OH Wtd Tuck Up (25/15) *1 min plank before the round of 10, before the round of 6, and after the round of 1. SCALED 10-9-8-7-6-5-4-3-2-1 Hanging KB High Pulls (53/35) S2OH (75/55) Tuck Up *1 min plank before the round of 10, before the round of 6, and after the round of 1. |
Welcome to CFEXCrossFit 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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