 Strength
Back Squat Warm Up- 5-5-3 3-3-3-3-3 (Building in wt) Metcon (Time) 15 Burpee w/ Plate (35/25) 20 OH Lunges (35/25) 25 Wall Balls (25/20) 30 DL @ 50% of 1RM 25 Wall Balls (25/20) 20 OH Lunges (35/25) 15 Burpee w/ Plate (35/25) SCALED 15 Burpees 20 OH Lunges (35/25) 25 Wall Balls (14/10) 30 DL @ 50% of 1RM 25 Wall Balls (14/10) 20 OH Lunges (35/25) 15 Burpees Metcon (No Measure) 100 Runners Crunches 50 Flutter Kicks 25 Tuck Ups
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8am OLY and CF Intro
9am Advanced Class Metcon (Weight) 12 Min EMOM Odd: 2 C&J 1)60% 2)65% 3)70% 4)75% 5)75% 6) Your call Even: Accumulate 15 sec L-Hang Metcon (Time) 4 Person Teams (The WOD is over when everyone has run once) P1 - Run 400m P2 - D-Bag Bear Hug P3 & P4 - AMRAP 7 OHS (115/75) 7 Box Jump Overs 7 Pull Ups 10am Community Metcon (Time) *Partner WOD 10 Min AMRAP P1: 10 KB Froggers (70/53) 10 KBS 10 SDLHP P2: Hollow Hold Then.... Both Run 1/2 mile 100 Push Ups (50 each) 100 Tuck Ups (50 each) 50 Push Ups (25 each) 50 Tuck Ups (25 each) Metcon (Time)
21 - 15 - 9 Thrusters (95/65) Lunges Directly into 18 - 12 - 6: Wall Balls (25/20) Lateral Burpees over bar Directly into 12 - 9 - 6: Hang Squat Snatches (95/65) 1 - 200 Meter Run SCALED Metcon (Time) 21 - 15 - 9 Thrusters (65/45) Lunges Directly into 18 - 12 - 6: Wall Balls (14/10) Lateral Burpees over bar Directly into 12 - 9 - 6: Hang Snatches (65/45) 1 - 200 Meter Run Strength
Push Press 5 x 8 (Building to heavy load. You choose weight) Metcon (Rounds and Reps) 10 Min AMRAP 15 DU 40 Singles 10 T2B 10 Hanging Knee Raises 5 Deficit HSPU (35/45) 5 Piking HSPU Mobility 20 mins of compression and stretching.  Metcon (Reps)
5 Rounds 20 sec Max Burpees / 10 sec REST 20 sec Max C2B PU / 10 sec REST 20 sec Max DL @ 60% / 10 sec REST Metcon (Time) * 3 Partner WOD 3 Rounds (Each partner rows once) P1 - Rows 1000m P2 & P3 - AMRAP 16 GHD SU (14/10) 8 Cleans @ 60% of your 1RM score rounds and reps in comments  Strength
Bench Press warm up: 5@40%, 5@50% and 3@60% 5@65%, 5@75%, 5@85% Metcon (Rounds and Reps) Skill WOD 5 min AMRAP 10 Kipp Swings (Remember to keep scaps tight). 5 Scorpion Kicks 10 Hollow Rocks Metcon (Time) 4 Rounds 25 Hand Release Push Ups Push Ups 15 Box Jumps (30/24) (24/20) 400m Run  Warm Up
Pistol Progression Metcon (Weight) 10 min EMOM Odd Rnd - 7 Tempo Back Squats @ 50% of 1RM (02X2) 0 - You should get to the bottom as quickly as possible. 1st 2 - We will stay at the bottom of the squat for 2 seconds. X - EXPLODE up as fast as possible 2nd 2 - Take two seconds to make sure your posture is ready to go back down. Even Rnd - Rest Metcon (Time) 63 DU 126 Singles 21 KBS (70/53) (35/26) 21 Goblet Squats 45 DU 90 Singles 15 KBS (70/53) (35/26) 15 Goblet Squats 27 DU 54 Singles 9 KBS (70/53) (35/26) 9 Goblet Squats Metcon (No Measure) Cool Down 1 Mile Run (Conversational Pace) 800m Run (Conversational Pace) |
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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January 2020
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