 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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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.  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  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.  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  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  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) |
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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