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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

060118

5/31/2018

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A. High Hang Squat Tech
-Snatch DL
-Trip Extension
-Trip Extension + High Pull
-Snatch Catch w/ Drop
-High Hang Power Snatch​
-OHS
-HHSquat Snatch (3 Catches: Power, High Squat, OHS depth)
*Wherever you get stuck on tech is where you will work in this phase. 

B. CFEX High Hang Snatch Complex (15 Mins to Build to a heavy load)
High Hang Squat Snatch + Full Snatch + OHS
*Must Be Done Unbroken
Intermediate
High Hang Power Snatch + Power Snatch + OHS

Newbies 
Hang Snatch Tech


C. Metcon (Time)
35 Min Cap

50 Back Rack Lunges (95/65)
40 Push Ups
30 Wall Balls (30/25)
20 Burpees Over Bar
10 Snatches
200m Sprint
10 Snatches
20 Burpees Over Bar
30 Wall Balls (30/25)
40 Push Ups
50 Back Rack Lunges

Scaled
50 DB or Body wt Lunges
40 Push Ups
30 Air Squats w/ Plate
20 Burpees
10 KB High Pulls
Sprint to wall and back
10 KB High Pulls
20 Burpees
30 Air Squats w/ Plate
40 Push Ups
50 DB or Body wt Lunges

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053118

5/30/2018

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"50/50"
Half Accessory, Half  Mobility
A. Warm-up
1 Mile Run

B. Metcon (No Measure)
3 Rounds (1 Min of work 15 sec transition)

-Planks with band pull
-Landmine Rows @ 21X2
-Unilateral Farmers walk
-BB Z Rear neck Press @ 2112
-DB Box Step Down
-Bench Press @40X2
-45 sec max Cal Row
-Work on or build to an aggressive but controlled kip swing

C. Mobility
Coach's choice 50% upper and 50% lower body mobility.

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053018

5/29/2018

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A. Warm-up
-Deadlift tech
-Clean DL vs Traditional

B. Deadlift

3RM, then 2 x 3 @90% 
Pull to knee, lower with 3 sec eccentric, full rep

C. Skill
Hang Clean Tech

D. Metcon (AMRAP - Rounds and Reps)
Teams of 2
12 min AMRAP
3-6-9-12-15. . . .
Box Jump Overs (24/20)
Hang Clean (135/95)
Partner 1 completes the 3’s,
Partner 2 completes the 6’s
Continue to alternate rds for 12 mins

Way's to scale...
BJO - Step Overs
Hang Cleans -
Scale reps first: Go up by 1's or 2's when it's your turn
If too heavy scale  weight: 95/65 or a weight that you complete 15 straight if you were fresh.


then right into....
Teams of 2

4 Min AMRAP (Reps)
Max DU or SU
3 singles = 1 DU
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052918

5/28/2018

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A. Back Squat
15 Mins to Build to a 5RM
The goal is to get at least 5-10 lbs than you finished with last week!
Scaled - Squat Tech

B. Metcon (Time)
Med Ball Ab Mat SU (25/20) 50 - 40 - 30 - 20 - 10
Scaled - (1 / 35 - 28 - 21 - 14 - 7, 2 / (14/10, 3 / No weight)
Push Press (105/75) 25 - 20 - 15 - 10 - 5
Scaled - (1 / 15 - 12 - 9 - 6 - 3, 2 / (75/55) 3 / Choose weight)

 C. Accessory
3 Rounds

45 sec Back Ext Hold on GHD
Scaled - (1 / 30 sec, 2/ Arch Hold)
45 sec Cow's face pose (Left hand over / Right hand under)
45 sec Cow's face pose (Right hand over / Left hand under)

Cow's face pose
1. Stand with your feet hip-width apart and pointed straight ahead.
2. Attempt to interlock your fingers behind your back. If you are not able to get your fingers to interlock, use a towel, shirt, or band.
3. Hold for one minute, then switch sides and repeat.
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052818

5/27/2018

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Metcon (Time)
"Murph"

1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)
"Scaled Murph"

1/2 Mile Run
50 Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
1/2 Mile Run
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052618

5/25/2018

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8am OLY

9am 
Advanced

9amEndurance & 
10am Community WOD

Metcon (Rounds and Reps)
20 Min AMRAP
*3 Partner WOD

P1 - Row 500m
P2 - *Max Ab Mat SU
P3 - Rest

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052518

5/24/2018

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A. Shoulder Press
Find 1RM

B. Metcon (Time)
(25 min Cap)

800m Run
(1- 600m Run, 2- 400m Run, 3- 200m Run)
50 DL
(1- 35 DL, 2- 50 KBDL)
25 S2OH
(1- 20 DL, 2- 25 S2OH w/ bar)
10 Front Squats
(1- 5 Front Sqauts, 2- 10 Goblet Squats)
25 S2OH
50 DL
800m Run
*Weight is 75% of Strict Press 1RM

C. Accessory 
3 Min Plank Hold
​
(1- 2 Min Plank, 2- 1 Min Plank)
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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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