 8am Intro & OLY
9am Advanced Strength Back Squat 10RM, then 90% for 2×10 Bench Press 10RM, then 90% for 2x10 Metcon (Time) 25-20-15-10-5 wall balls (30/25) 200m Sprint *Every time you break on the wall balls perform 5 burpees 10am Community WOD Metcon (Time) *Partner WOD 50-40-30-20-10 Goblet Squats (70/53) Bench Press (185/125) Deadlift (185/125) *Sprint 200m Run after each round
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 As you all may already know, Puerto Rico was destroyed by Hurricane Maria. The people are in desperate need of supplies as they are without electricity, medication, drinking water, etc. Friday and Saturday we'll be collecting items to aid the relief in Puerto Rico. Here is a list of supplies that are needed:
Overhead Squat 3RM (5 second pause in bottom of first) Metcon (Rounds and Reps) 20 Min AMRAP *Partner WOD Power Snatch + Hang Power Snatch + Hang Squat Snatch (135/95) Scaling for Weight (115/75, 95/65, 75/55) Scaling for Tech: 1- Power Snatch + Hang Snatch + Over Head Squat, 2- Snatch DL + Hang Snatch +Power Snatch 7 Box Jumps (30/24) (1- 24/20) (2- Jumping to Plates) 7 Burpees **Partners take turns finishing the rounds.  Strength
Push Press Find 3RM, then 2 x 3 @ 90% Metcon (Time) 800m Run (1- 400m Run, 2- 200m) Then... 21-15-9 Push Press @ 65% of 3RM Chest to Bar PU (1- 15-12-9, 2- PU, 3 - 42-30-18 Jumping PU or Ring Rows) Then... 800m Run (1- 400m Run, 2- 200m)  Strength
Clean 20 mins to find 3RM, then 90% for 2 x 3 (Clean Technique) Metcon (Reps) 4 Rounds Min 1 - 15 Med Ball GHD SU (20/14) (1- 10 reps, 2- 14/10, 3- No weight, 25 Med Ball SU) *Keep Ball Under Chin Min 2 - Cal Row (15/12) (1- 12/9) Min 3 - Max Hang Squat Cleans *If 55% of clean 1RM is more than 135/95 use the percentage. **If your 55% is less than 135/95 go as heavy as you can. (1- Max Hang Clean + Front Squat, 2- Max KB SDLHP) Min 4 - REST  Strength
Bench Press Find 5RM Then, 85% for 2×5 with last set 5+ Metcon (Rounds and Reps) 15 Min AMRAP 55 Push Ups 55 Double Unders 55 Pull Ups 400m Sprint SCALED - 1 15 Min AMRAP 35 Push Ups 35 Double Unders or 20 DU Attempts 35 Pull Ups 200m Sprint SCALED - 2 15 Min AMRAP 55 Bench Push Ups 110 Single Unders 100 Jumping Pull Ups Sprint to Wall  Mom, help me wrap up for these Clean & Jerks!!!
Strength Back Squat 5RM (1st two reps paused 2 sec), then 90% for 2×5 Metcon (Time) 18 - 30 - 42 Russian KBS (70/53) (53/35) Wtd Lunges (35/25) (15/10) *EMOM 4 - 15 Froggers  8am OLY and Intro
9am Endurance and Advanced Strength Back Squat Find 10RM, then 2 x 10 @ 90% Metcon (Time) 600m Run 15 Power Snatches (115/75) 15 OHS 600m Run 20 Hang Squat Cleans 20 Jerks 600m Run 25 DL 25 Thrusters 10am Community WOD Skill Rope Climb (Bring Thick Socks!!!!!) Learning Spanish or Russian technique and legless. Metcon (AMRAP - Rounds and Reps) 20 Min AMRAP *3 Partner WOD P1 - Run 200m P2 - *Max Back Squat (135/95) (95/65) (75/55) P3 - *Max Power Snatch (115/75) (95/65) (75/55) (KB SDLHP) * Transition when 200m runner finishes. |
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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