 #TBT 2014
A. Clean 6 Rounds (1:00) 1 Clean Pull 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 60-63-66% of 1RM Clean Sets 4-6: Build to a Heavy Compex FITNESS 6 Rounds (1:00) 9 Russian KBS 7 MB Squat Jumps 5 Burpees B. Metcon (Reps) "Ecod" 3 Rounds 4 min AMRAP 15 Burpee Box Jump Overs (24"/20") (1-10 BBJO, 2-15 Box Jump Overs) 21 Power Cleans (1-15 Power Cleans, 2- Hang Power Clean) 27/21 Calorie Row (21/15 Cal Row) (Rest 4 Min) Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 Rx+ Round 1: 155/105 Round 2: 135/95 Round 3: 115/85 *The goal is to beat your time each round. You are scoring your slowest time. FITNESS Sub 50 Russian KBS for 21 Power Cleans
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 A. Back Squat
Set 1 88% x 2, 70% x 6 Set 2 88%+10lbs x 2, 70% +10lbs x 6 Set 3 88%+20lbs x 2, 70%+20lbs for 6+ OR 1RM B. Skill (A) 3 Sets: 3 Snatch Drops 2 Snatch Balances *Technique Loads: No Higher Than 35% of 1RM Snatch (B) On the 1:30 x 5 Sets: 2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch C. Metcon (Time) "Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups Then, until the 12:00 mark... Build to a Heavy Snatch Single FITNESS 21-15-9: KB Sumo DLHP (53/35) Goblet Squats Inverted Row DB Pull Overs Then, until the 12:00 mark... AMRAP Russian KBS  8am Gymnastics and Intro
9am Advanced A. Bench Press 63% for 8, 73% for 5, 83% for 3, 90% for 1, 85% for 3, 75% for 5, 68% for 8+ *Super set w/ 10 KB or Bench Bent Over Row (going heavier each set). B. Metcon (Time) *Partner WOD 30-24-18 D-Ball Over Shoulder Box Jumps (30/24) Then... 90-60-30 WallBalls (25/20) *200' Front Rack KB Carry Then... 8 - 200m Sprints **Individual WOD 15-12-9 Deadlift (315/225 lbs) or 65% of 1RM Box Jumps (30/24) Then... 45-30-15 WallBalls (25/20) *100' Front Rack KB Carry Then... 800m Sprints 10am Community WOD A. Metcon (Time) 3 Rounds 24 Bench Press @ 60% of 1RM 40 DU per person / 80 singles per person Then... 40-30-20 KB Sumo DL High Pull (KB DL) Box Jumps (30/24) (24/20) Then... 60-40-20 WallBalls (20/14) (20-15-10 per) Partner MB SU w/ ab mat (20/14) Then... 8 - 200m Sprints (Run to the wall)  A. Metcon (Rounds and Reps)
"Gut Feeling" 16 min AMRAP 12 Hang Power Cleans (155/105) (1-8 HPC, 2- Scale wt, 3-20 Russian KBS) 12 Burpee Box Jump Overs (24/20) (1-8 BBJO, 2- 12 Burpees) 12 Push Jerks (155/105) (1-8 PJ, 2- Scale wt) 12 Bar Muscle-ups (1-8 MU, 2- Hip to Bar, 3-15 Big Kip Swings) FITNESS 15 DB Hang Power Cleans 15 Devil Presses 15 DB Push Presses 30 Hollow Rocks B. Extra Credit 3 Sets for Time: 20/15 Calorie Rogue Bike 15 Deadlifts (225/155) 15 Toes to Bar Rest 2 Minutes Between Sets  A. Metcon (No Measure)
(In a 25 mins) Run 1 mile (at conversational pace) Then AMRAP 15 DB Turkish Crunches 30 sec Bent Hollow Rocks 15 DB Frog Pumps (Glute Bridges) 50m KB Farmers Carry 10 Hanging Knee Raises w/ MB 30 sec Tuck Ups + V Ups 15 GHD Hip Ext B. Mobility Coaches choice until the end of class.  A. Full Clean
(15 min to find 1RM) B. Metcon (Time) *Partner WOD 3 Rounds: P1 - 30/20 Calorie Row (1- 21/14, 2- Run 400m) P2 - 15 Chest to Bar Pull-ups (1- 10 C2B PU, 2- 3 Attempts, 3- Chin Over Bar, 4- Assisted C2B PU) P1 - 15 Chest to Bar Pull-ups P2 - 30/20 Calorie Row Directly Into... 3 Rounds: P1 - 20 Alternating Dumbbell Snatches (50/35) (1- 14, 2- Scale wt) P2 - 8 Hang Squat Cleans (115/85) (1- 5 Hang Squat Cleans , 2- Scale wt) P2 - 8 Hang Squat Cleans (115/85) P1 - 20 Alternating Dumbbell Snatches (50/35) C. Extra Credit 3 Giant Sets: 100' Single Dumbbell Overhead Walking Lunge 25 Hip Extensions 12 Single Dumbbell Box Step-ups (24/20) Rest 2 Minutes Between Sets  A. Bench Press
15 mins to find 1RM Warm Up Option: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100% FITNESS Find 10RM, then 85% for 2 x 10 (last set is 10+) *When you score this in Wodify change REPS from "1" to "10". B. Metcon (Rounds and Reps) (0:00 - 7:00) 120 MB Ab Mat SU (25/20) Then AMRAP 1, 2, 3, 4, 5, 6, 7..... Dips (As strict as possible) (1- Jumping Dips w/ 3 sec negative, 2- Assited Dips, 3- Push Ups) Supine Bent Over Rows @ 50% of bench press 1RM (7:00 - 9:00) REST (9:00 - 16:00) Metcon (Rounds and Reps) AMRAP 5 Strict Press (95/65) (Scale wt) 25 DU (1-15 DU, 2- 20 sec to work on tech, 3- 50 singles) 7 Push Press (95/65) 25 DU 9 Push Jerk (95/65) 25 DU Rx+ 30% of Strict HSPU max 25 DU 40% of Strict HSPU max 25 DU 50% of Strict HSPU max 25 DU (16:00 - 18:00) REST (18:00 - Time Metcon (Time) 3 Rounds 400m Run 21 Lateral Barbell Burpees |
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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