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8am OLY and Intro
9am Advanced and EX Endurance Strength Back Squat Find 8RM, then 85% for 8 Mash Clean & Jerk Complex (Weight) Clean Pull x 1, Clean x 2, Front Squat x 2, and Jerk x 2 SCALED DL, Hang Clean Pull, Hang Clean, Front Squat, Jerk Metcon (Rounds and Reps) 15 min AMRAP *3 Partner WOD P1 - 15/12 Cal row P2 - 8 power snatches (115/75) (95/65) P3 - *Max "h" hang *Partners rotate when each load is finished. 10am Community WOD Metcon (Reps) Tabata Abs 8 Rounds 20 sec / Max Sit Ups 10 sec / rest 20 sec / Max Hollow Hold 10 sec / rest Metcon (Rounds and Reps) 20 min AMRAP *4 Partner WOD P1 - 15/12 Cal row P2 - 12 Wall Balls (25/20) (14/10) P3 - *Max "h" hang P4 - 10 Bench Press @ 60% *Partners rotate when each load is finished.
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Stength
Shoulder Press 8RM, then 90% for 8 Metcon (Time) 4 Rounds *Partner WOD 6 Rope climbs 12 Butt to Standing 12 Tandem wtd burpee (35/25)(25/15) 20 toes to bar 30 knees to elbow or hanging knee raises Run 400m 200m *Alternating all movements, but run together. *Come get loose with the mobility WOD or yoga (@6:30pm) and work on your gymnastics at 7:30pm!
Strength Mash Snatch Complex (Weight) 15 Mins Snatch Pull x 1, Snatch x2, Hang Snatch x 1, and OH Squat x 2 *Build to heavy load SCALED Snatch DL, Hang Snatch Pull, Hang Snatch, OH Squat BEGINNER Snatch Tech Mobility 2 Rounds (3 min) Run to wall *Lower Body Compression (Hips, Hammys, Quads, Calves, etc...) (3 min) Run to wall *Lower Body Stretching (Hips, Hammys, Quads, Calves, etc...) 2 Rounds (3 min) Work on DU or Triples for 45 sec *Upper Body Compression (Chest, shoulder, bis and tries, etc...) (3 min) Work on DU or Triples for 45 sec *Upper Body Stretching (Chest, shoulder, bis and tries, etc...) Metcon (No Measure) If your looking for something more rigorous we'll have something for you based on the days that you have been present. Strength
Front Squat Find 3RM (Pausing 5 sec in bottom and 12 at top) Then a set of 3@90% not paused Dead Lift Find 3RM (1st 2 reps paused 3 sec 2” off the ground) Then 3@90% not paused Metcon (Time) *3 Partner WOD P1 – Row 500m P2 – Max GHD SU Max Med Ball SU w/ ab mat (25/20) P3 – Max Box Jumps (30/24) (24/20) *The MetCon is complete when everyone has rowed twice. **Post reps in comments Strength
Bench Press Find 8RM. Then 8@ 90% MetCon (Time) "Grace" 30 Clean and Jerks, (135 / 95) SCALED 30 Clean and Jerks, (choose wt) NEWBIE 30 Hang Clean and S2OH (65/45) Metcon (Time) 12 Wt Tuck Ups (45/25)* (25/15)* 12 Pull Ups 24 Jumping PU Push Ups, max set Repeat the triplet until you have completed 100 (65) reps of push ups. *Hold plate in press position, with shoulder blades off of the ground, as you tuck your knees into your chest. Post number of rounds to comments. Strength
Back Squat Find 5RM, Then 90% for 5+ Skill 3 Mins Find Max Unbroken Kip Swings. Focus on keeping core as tight as possible Metcon (Reps) 4 Rounds (4 Min) 20 Med Ball OH Lunges (25/20) (14/10) 200m Run *Max Med Ball Froggers (1 Min) Rest 8am Intro and Oly
9am Advanced Strength Back Squat Find 8RM Then 90% for 2×8 Metcon (Weight) 8 Min EMOM 2 Squat Snatches (Building up to a heavy load) Metcon (Rounds and Reps) 12 Min AMRAP 30 DU / 70 Singles 20 SU w/ ab mat (25/20) 10 C2B Pull Ups 10am Community WOD Metcon (Rounds and Reps) 12 Min AMRAP * 3 Partner WOD 20 Pull Ups / 30 Jumping PU 20 Hang Cleans (115/75) 20 Front Squats (115/75) **One partner running 200m at all times Metcon (AMRAP - Rounds) 12 Min AMRAP * 3 Partner WOD P1 - Row 500m P2 - Jumping Singles P3 - AMRAP 15 Russian KBS (53/35) - 15 Push Press (95/65) While P1 rows 500m singles P2 jumps rope and P3 AMRAPs the KBS and push press. When P1 finishes you rotate but before you do the team must each complete a burpee for each meter rowed over the 500m mark. |
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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