 A. Metcon (Weight)
12 Min EMOM 1 Squat Clean + 3 Front Squats *Build over the 12 rounds SCALED 12 Min EMOM 4 KB SDLHP + 8 Goblet Squats B. Metcon (Reps) 5 Rounds (In a 3:00) 15 Push Press (115/80) (1- 10 PP, 2- 75/55) 200m Sprint *Max Russian KBS (70/53) (53/35) (1:00) Rest C. Core 3 Rounds 1 min Max Plank hold 1 min Max Supermen
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 A. Metcon (Reps)
(0:00 - 6:00) 600m Run Then AMRAP 25 DU (1- 13 S-S-D, 2- 50 singles) 9 Squat Cleans (135/95 OR 50% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power ) (6:00 - 9:00) Rest (9:00 - 15:00) 400m Run Then AMRAP 25 DU (1- 13 S-S-D, 2- 50 singles) 6 Squat Cleans (155/105 OR 60% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power ) (15:00 - 18:00) Rest (18:00 - 24:00) 200m Run Then AMRAP 25 DU (1- 13 S-S-D, 2- 50 singles) 3 Squat Cleans (185/105 OR 70% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power ) B. Metcon (Reps) 8 Rounds :20 Max Strict Press @ 50% of 1RM :10 Rest :20 Max Traditional Ab Mat SU w/ hand on shoulders (elbows to knees) :10 Rest  A. MetCon (Time)
1-Mile Run B. Metcon (No Measure) 16 Min EMOM (4 Rounds) Min 1: 30 sec HS Hold Min 2: 30 sec ring support / ring support from plank position / plank hold Min 3: 30 sec Hollow Rocks Min 4: 30 Sorensen hold on GHD / Superman hold Rx+ = 45 sec Metcon (No Measure) 3 Rounds 3 Strict Pull Ups (eccentric as slow as possible) (3 Flexed Arm Hang w/ 3+ sec eccentric + 3 Banded PU) "360" Plank (30 sec each position) (1- 15 sec each, 2 - Go off of knee) 7 Strict T2B (1- Strict K2E, 2- 7 Straight Arm Banded Pull Down) 12 Banded Tri Ext  A. Sumo Deadlift
4x10 to build to a heavy load) B. Metcon (Reps) 3 Rounds (1 min work / 15 sec transition) 2 Rope Climbs (Rx+ Legless) (1- 3 Laying to standing) 20 GHD SU (Rx+ MB) (1- 20 MBSU, 2- 20 Ab Mat SU) Sled Push (3-45's, 2-45's) (1- Reduce weight) *Max Front Squats (115/75) (Rx+ 155/105) (1- 95/65, 2- Goblet Squat) C. Accessory 3 Rounds 20 (each leg) Skater Squats 10 (each lunge) Goblet Walking lunges  A. Bench Press
3 x 5 @ 75% + (up to 10lbs more than last week) Then, 2 x 8-12 @ 65% FITNESS 12 - 1 Push Ups 1 - 12 Ring Rows B. Gymnastics Knee to Elbow / Toe to bar tech C. Metcon (Time) 22-18-14-10 DB Snatches (50/35) (1- Scale wt, 2- Hang DB Snatch) Knee to Elbow (1- Hanging knee raise, 2- Leg and hp raise) Single Arm Front Rack Lunges (1- Scale wt, 2- Body wt)  PERFORMANCE
A. Power Clean 3 x 3 Building to a heavy load B. Back Squat 3x6 *Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today). 70% of 1RM was used the first week. C. Metcon (Time) 3 Rounds 400m Run (1-300m, 2- 200m) 25 Deadlifts (135/95) (Rx+ 185/125) (1-15 DL, 2- 95/65) 15 Burpees Over Bar (1-10 BOB, 2- 15 Burpees) FITNESS A. 8 Rounds 0:20 Max Russian KBS 0:10 Rest 0:20 4 Squats w/ plate (w/ 3 sec at bottom) B. Back Squat Build to a 10RM C. Metcon (Time) 3 Rounds 400m Run 25 KBDL (70/53) 15 Burpee tuck ups 20 MIN CAP  8am OLY and Intro
9am Advanced A. Clean (8 sets) 2 reps @ 60% 2 reps @ 70% 1 rep @ 75% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 90+% 1 rep @ 90+% B. Metcon (Time) 4 Rounds 400m Run 5 Power Cleans @ 65% of your heaviest Clean 10 Ring Dips (as strict as possible) 15 Box Jump Overs (24/20) Extra Credit 3 Rounds 12 -15 DB Hammer Curls 12 - 15 Tri Extensions Max Flex Armed Hang (Chin Up Position) Max Tri Push Ups 10am Community WOD Metcon (Time) 800m Run 80 MB Sit Ups (25/20) 8000m Run 60 Russian KBS (70/53) 8000m Run 40 Reverse Sit Ups 8000m Run 20 Box Jumps (30/24) Core Coaches Choice |
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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