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Who's ready?

workout of the day

HOW TO APPROACH THE WORKOUT
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Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

010119

12/31/2019

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A. Metcon (Rounds and Reps)
*Partner WOD

Teams of 3
30 min AMRAP

200 Meter Wreck Bag Run (50/35) (1- No bag, 2- 100m Run)
7 Power Cleans (155/105) (1- 4 PC, 2- Scale wt)
21 DU (1- 42 Singles)
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123119

12/30/2019

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A. Bench Press 
8 @ 68%
5 @ 78%
3 @ 88%
1 @ 95%
3 @ 90%
5 @ 80%
8+ @ 70%
* Super set BP rounds with building to a DB or KB Bent Over Row 8 Rep Max

SCALED - Build to an 8RM

FITNESS- 5 Rounds
10 DB Bench Press @ 31x1
15 Banded Pull-A-Parts
45 DU / 90 Singles


B. Metcon (Reps)

Rx
3 Rounds (1 min work / 15 sec to transition)

Max Deficit Push Ups
Max Strict Pull-ups
Max Calories Rowed
Max GHD SU
Max Bike Calories

FITNESS
3 Rounds (1 min work / 15 sec to transition)

Max Push Ups
Max Ring Rows
Max Calories Rowed
Max Reverse Incline Sit Ups
Max Bike Calories

C.  Accessory
3 Rounds
:30 Max Ring Fallouts
:30 Max BB Curls

3 Rounds
:30 Max Flexed Armed Hang
:30 Max Banded Tri Pull Downs
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123019

12/29/2019

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A. Back Squat
Tempo Back Squats
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

SCALED: Use tempo and build

FITNESS: Every 90 sec minutes
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

B. Metcon (No Measure)
5 Rounds

Min 1 - Back Rack Reverse Lunge w/ hip tuck 8L + 8R (45/35)
Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R) (Choose wt)

*If you were able to maintain the tempo with each round then increase the weight  slightly.

C. Metcon (Rounds and Reps)
15 min AMRAP

15 Wallballs (20/14)
(1-12 WB, 2-14/10)
16 Russian Twists (20/14)
(1-10 WB, 2-14/10)
15 Hang Power Cleans (95/65)
(1-10 HPC, 2-75/55, 3- DB Hang Power Cleans)
15 Weighted Hollow Rocks (15/10)
(1-10, 2-No wt)
15 Box Jumps (24/20)
(1-10 BJ, 2-Step Ups)

Rx+
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

D. Mobility
2 min Couch stretch (each side)
2 min pigeon pose (each side)
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Don't forget tomorrow's Party!!!!!

12/27/2019

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122819

12/27/2019

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8am Gymnastics and Intro

9am Advanced

A. Metcon (Time)
"Perfect Bar" (Team)

Teams of 3, For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

5,000 Meter Bike Erg

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

600 Meter Runs: 3 x 200 Meter Relays
1st Half Barbell: 155/105 (Rx+175/115)
2nd Half Barbell: 135/95 (Rx+ 155/105)

10am Community WOD

A. Metcon (Reps)
"Super Friends"
4 Rounds

(1 min of work / 20 sec to transition)
Bench Press @ 50% of 1RM
Weighted Turkish Sit Ups
Ring Rows
KBDL (106/88)
Cal Bike

*Start at any movement but every 6th min we run 200m together and every 7th min we rest.
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122719

12/26/2019

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A. Metcon (Rounds and Reps)
20 Min AMRAP (3 partner WOD)

P1 - 12 DB Snatches (50/35)
(1- 8 DB Snatches, 2- Scale wt)
8 Burpees over the DB
(1- 6 Burpees over DB, 2- 8 Burpees, 3- 8 Burpees on box)
6 Toes to Bar
(1- 4 Toes to bar, 2- 6 Knees to elbow, 3- 6 Toes to rig )
P2 - Max Cal Row
P3 Rest

*Rotate when P1 completes their last T2B

B. Metcon (Time)

4 Rounds (3 Partner WOD)

P1 - Run 400m
(1- 1 min down and then run back, 2- 200m)
P2 - Max MB Sit Ups (20/14)
(1- Scale wt)
P3 - Rest

*MetCon is complete when everyone has run 4 times.
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122619

12/25/2019

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A. Bench Press
10RM, then 85% for 3 x 10

FITNESS
Tabata - MB Ab Mat SU / Alt DB Bench Press

4 Rounds
:20 Max MB Ab Mat SU / :10 REST
:20 Max Alt DB Bench Press / :10 REST

(1 min REST - 2 tabata rounds)

Tabata - Mountain Climbers / Hollow Rocks
4 Rounds
:20 Max Mountain Climbers / :10 REST
:20 Max Hollow Rocks / :10 REST

B. Metcon (AMRAP - Reps)
6 Rounds

Min 1 - Sprint to wall and back + Max Pull Ups or Max Ring Rows
Min 2 -  50 Double Unders
(1- Work DU for 45 sec, 2- 100 singles)
Min 3 - 15 Push Ups
(1- 10 Push Ups, 2- 15 Push Ups on a box or bench)
Min 4 - * Max Hang Clean & Jerks (95/65) (Rx+ 135/95)
(1- Scale wt, 2- DB C&J)
​

*Please drop 25lb plates and lower from the hip.
**Make sure you are ready to row at the beginning of the following round.
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    Welcome to CFEX

    CrossFit 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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