 8am OLY
9am Advanced *Get here around 8:50 to get the warm up in A. Front Squat 5@ 75%, 4@ 80%, 3@ 85%, 2 @ 90%, 1@93-95%) B. Metcon (Reps) 5 x 3:00 Windows: 200m Sprint 10 Thrusters (115/80) Max Bar Facing Box Jump Overs (24/20) C. Metcon (Time) *Partner WOD 7 Rounds P1 - 50m Sled Push + 50m Sprint P2 - 50m Sled Push + 50m Sprint 10am Community WOD A. Metcon (Reps) "Saved by the Kettlebell" 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots (25/20) 1 minute of Russian KBS (70/53) 1 minute of med-ball sit-ups (25/20) 1 minute of KBSDLHP (70/53) Rest 1 minute B. Metcon (Time) 800m Run
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 A. Performance: Metcon (Weight)
12 Min EMOM 2 Hang Power Snatches + OHS SCALED 2 Hang Power Snatches OR Hang Power Snatch + OHS A. Fitness: Metcon (No Measure) 12 Min EMOM 4 Rounds Min 1 - 16 DB Snatches (50/35) Min 2 - 16 Tuck Ups Min 3 - 16 DB Snatches (50/35) Min 4 - 40 sec mountain climbers B. Performance: Metcon (Time) 3 Rounds (15 min cap) 30 DU (1- 15 DU, 2- S-S-DU, 3- 60 singles) 15 Deadlifts (115/80) (1- 8 DL, 2- 95/65, 3- DB DL) 15 Push Press (1- 8 PP, 2- 95/65, 3- DB DL) B. Fitness: Metcon (Rounds and Reps) 15 Min AMRAP 20 Hanging High Pulls (65/45) 10 Jumping KB Deadlift (53/35) 40 Steps, Running Wall Drill 10 DB Push Press (35/25)  A. Performance: Bench Press & Bent Over Row
5 Rounds of 10 Bench Press at 65% of 1RM & 10 Bent Over Row Building to a heavy load A. Fitness: Metcon (Rounds and Reps) 15 min AMRAP 8 Bent Over DB Rows (35/25) 16 Alternating DB Bench Press (35/25) 16 Alternating lateral plyo box step ups 24 Russian Twists (20/14) B. Performance & Fitness Metcon (Rounds and Reps) 15 min AMRAP 8 Sec Flex Arm Hang (1- FAH up to 4 sec, 2- 8 sec dead hang) 8 Strict Burpee High Jumps (Push Up + Feet Under You + High Jump (Hips Fully Extended) (1- 4 strict burpees, 2- 4 regular burpees) 16 Contralateral DB Overhead Split Squat (25/15) (8L then 8R) (1- 12 CDBOSS, 2- 16 Lunges w/out weight) 24 Weighted Hollow Flutter Kicks (15/10) (1- 16, 2- w/out the weigt)  A. Skill
10 Mins to work on rope climb technique. B. Performance & Fitness Metcon (Time) 800m Run (1- 600m, 2- 400m) 40 MB SU (25/20) 4 Rope Climbs (1- 2 RC, 2- 24 Prone Ring Rows) 30 MB SU (25/20) 3 Rope Climbs (1- 2 RC, 2- 18 Prone Ring Rows) 600m Run (1- 400m, 2- 200m) 20 MB SU (25/20) 2 Rope Climbs (1- 1 RC, 2- 12 Prone Ring Rows) 10 MB SU (25/20) 1 Rope Climbs (1- 1 RC, 2- 6 Prone Ring Rows) 400m Run (1- 200m, 2- 100m)  A. Performance & Fitness: Back Squat
20 mins to Find10RM Then 85% for 4 x 10 (last set is 10+) B. Performance & Fitness:Metcon (Rounds and Reps) 16 min AMRAP Minute 1 – 15 Deficit Push Ups (1- 10, 2- Push ups, 3- Push Ups on a box) Minute 2 – 20 Alt Goblet Reverse Lunges from 45lb plate (70/53) (1- 14, 2- reverse lunge), a box) Minute 3 – 30-Second Front Leaning Rest on Rings (1- 20 sec, 2- Hollow planks from Ground) Minute 4 – *Max Calorie Row C. Mobility Coach's choice  A. Performance: Clean and Jerk
15 mins to build to a 3RM Then 85% for 3 A. Fitness: Metcon (Rounds and Reps) 15 Min AMRAP 10 DB Lunges 5 DB DL (35/25) 5 DB Hang Cleans 5 DB Push Press 20 Single Leg Clapping Tuck Ups 25 DU / 60 Singles B. Performance: Metcon (Time) 3 Rounds (20 Min Cap) 10 Clean & Jerks (135/95) (Rx+155/105) (1- 5 C&J, 2- 70% of 3RM, 3- 10 Hang Clean & Jerk) 15 Knee 2 Elbows (1- 8 K2E, 2- 15 Kipping Knee Raise, 3- K2E from the ground) 400m Sprint (1- 200m Sprint, 2- 10 Shuttle Sprints) B. Fitness: Metcon (Time) 4 Rounds (20 Min Cap) 6 - 10m Lateral Shuffles 12 American KBS (53/35) 20 Sit Ups 12 American KBS (53/35) 20 Clapping Tuck Ups 200m Sprint  8am OLY
9am Advanced *Get here around 8:50 to get the warm up in A. Metcon (Weight) Clean ladder -30 sec to lift / 30 sec recovery -Max Reps at each weight - score = rep x weight at each station. I'll be fun to see how much weight we move and it's also a good indication of your metcon barbell speed. 95/65 115/75 135/95 155/105 185/125 225/155 B. Metcon (Time) 4 Rounds 200m ball run (50/25) 25' Handstand walk (20 Cherry Pickers) 15 Toes to Bar > 15 Toes to Ring > 10 Chest to ring PU 15 Jumping Back Squats (95/65) 10am Community WOD Metcon (Time) (30 min Cap) *Teams of 3 Round 1 -One person runs 800m while the other two AMRAP the work leap frog style. The round is finished when everyone has run once. AMRAP (Leap frog style) 20 MB Lateral Slams (25/20) 15 Push Press (115/75) 10 Goblet Step Ups (53/35) Round 2 -One person runs 400m while the other two AMRAP the work leap frog style. The round is finished when everyone has run once. AMRAP (Leap frog style) 20 MB Lateral Slams (25/20) 15 Push Press (115/75) 10 Goblet Step Ups (53/35) Score rounds and reps in comments |
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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