 A. Back Squat
Build to a heavy 2 B. Metcon (Time) "12/31" 20:19 cap 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Thrusters (95/65) 31 Knees to Elbows 31 Wallballs (20/14) @ 10ft 31 Front Rack Lunges (95/65) 31 Box Jumps (24/20) 31 Clean and Jerk (95/65) 31 Burpees 31 Front Squats (95/65) 31 Unbroken Double-Unders
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 8am OLY
9am Advanced A. MetCon (Time) "Back to Basics" *Partner WOD 20 min Cap 6 - 200m Sprints 50 Squats w/ plate (10) 100 sec HS Hold 50 Box Jumps (24/20) 100 Hollow Rocks 6 - 200m Sprints *Today's metcon is very basic but comprised of foundation movements that must be mastered and continually built on in order to reach many of our gymnastic goals. B. Accessory Working on GOAT work for the rest of class. Let's attack whatever weaknesses we have here. 10am Community WOD A. MetCon (Time) "Back to Basics" *Partner WOD 20 min Cap 6 - 200m Sprints 50 Squats w/ plate (10) 100 sec HS Hold 50 Box Jumps (24/20) 100 Hollow Rocks 6 - 200m Sprints *Today's metcon is very basic but comprised of foundation movements that must be mastered and continually built on in order to reach many of our gymnastic goals. B. MetCon (Reps) 6 Min AMRAP *Partner WOD Max Banded Good mornings (One partner holding the hollow position the whole time)  PERFORMANCE
A. Push Jerk 3RM, then 90% for 2 x 3 Scaled - Jerk Tech & 5RM B. Metcon (Time) 10 Rounds (20min Cap) 20 Double Unders (1-10 S-S-DU, 2-Single Unders) 10 Push Presses (135/95 lbs) (1-5 PP, 2-Scale weight) 5 C2B Pull Ups (1-3 C2B, 2- Pull Ups, 3- Jumping PU w/ 3 sec eccentric or 15 RR) FITNESS A. 4 Rounds 12-15 Tempo DB Strict Press @ 1111 8-10 DB Bench Rows each side @ 21X1 45 sec L-Sit Taps (10 each leg x 2 sets) 12 DB Lat Raises @ 20X1 B. Metcon (Time) 10 Rounds (20min Cap) 10 Weighted Box Step-Ups (20″/18″) (35/25) 10 Dumbbell Push Presses (35/25) 10 Jumping Pull Ups (w/ 3 sec eccentric)  PERFORMANCE
A. Build to Heaviest Full Clean Scaled - Work on technique B. Metcon (Reps) *Partner WOD 8 min AMRAP Max Complex - DL + Hang Squat Clean + Front Squat (135/95 or 60% of Heaviest Clean) (Rx+ 185/125) C. Metcon (Reps) *Partner WOD 6 min AMRAP Max Ab Mat SU (Partner holding plank) (Rx+ GHD SU) FITNESS A. Every minute, on the minute, for 15 minutes (3 sets) of: 10-12 Tempo Push-Ups @ 1111 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2110 20 Push-Ups @ 10X0 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) B. Metcon (Reps) *Partner WOD 8 min AMRAP 8 KBDL + 6 Russian KBS + 4 Goblet Squats C. Metcon (Reps) *Partner WOD 6 min AMRAP Max Ab Mat SU (Partner holding plank) (Rx+ GHD SU)  A.
PERFORMANCE (In 15 mins) Back Squat -93% for 2 x 1 -95% for 2 x 1 -work up if feeling good -Then 78% for 2 x 3 (on 2 sec speed pause squats) FITNESS 15 MIN EMOM 6 Goblet Squat @ 32X1 12 KB DL @ 30X1 6 Goblet Squat @ 32X1 12 KB DL @ 30X1 45 sec Plank Hold B PERFORMANCE Metcon (Time) 5 - 4 min Rounds Sprint 200m 12 Burpees over the BB 12 Thrusters (95/65)(Rx+ 115/750 *Score = Slowest round FITNESS Metcon (Time) 5 - 4 min Rounds Sprint 200m 12 Up-Down w/ tuck jump 12 DB Thrusters (35/25) *Score = Slowest round  Good times at the Taco Mac Holiday Party!
Metcon (Time) "12 Days of Christmas" 1 Run to Wall or 25 Double-Unders 2 Power Cleans (135/95 lbs.) 3 Ring Dips 4 Dumbbell Ground to Overhead (50/35 lbs.) 5 Burpees over BB 6 Toes to Bar 7 Push-ups 8 Box Jumps (30/24) 9 Kettlebell Swings (70/53 lbs.) 10 Pull-ups 11 Front Squats (135/95 lbs.) 12 Shoulder to Overhead (135/95 lbs.)  8am OLY
9am Advanced A. Back Squat 20RM B. Metcon (Rounds and Reps) 12 min AMRAP 10 Ground to Overhead (135/95) 10 Pull Ups 10 Box Jumps (30/24) C. Metcon (Time) 3 Rounds 400m run 8 Front Squats (135/95) 10am Community WOD A. Metcon (Rounds and Reps) *3 partner WOD 30 min AMRAP P1 & P2 AMRAP 50 Partner Med Ball SU tosses 40 Russian KBS (70/53) 30 Bench Press (135/95) 20 Box Jumps (30/24) P3 Row 1000m *Partners rotate when P3 finishes 1000m row. |
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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