 8am Intro
9am Advanced A. Snatch Build to a 1RM B. Clean and Jerk Build to a 1RM C. Metcon (Time) (13 min CAP) 20-16-12-8-4 Deadlifts (135/95) 15-12-9-6-3 Box Jumps (24"/20") 10-8-6-4-2 Thrusters (135/95) D. Metcon (Time) *Partner WOD (Relay Style) 15-12-9 Calorie Row 5-3-1 Strict Pull Ups **Both partners must complete each set. B. Functional Bodybuilding 3 Rounds 15 BB Snatch Grip Upright Rows 12 Lateral Flys 3 Rounds 15 Hammer Curls 15 BB nose breakers 10am Community WOD A. Metcon (No Measure) 10 min EMOM Cossack Squat Odd - 6 Right Leg Reps Even - 6 Left Leg Reps B. Metcon (Time) Alphabet Soup 4 Rounds Every 7mins A - 12 Thrusters B - 12 Alternating Front Rack Reverse Lunges C - 300m Row D - 12 Burpee Box Jumps E - 12 DB Snatches (Rx+ Hang Power Snatches 95/65) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Set 1 - ABCDE Set 2 - EDCBA Set 3 - CDEAB Set 5 - BAEDC
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 A. Metcon (Time)
(12 min Cap) 10-15-20 Toes to bar Hang Power Cleans (115/80) (Rx+ 135/95) Burpee over the Bar SCALES TOES TO BAR - 10-20-30 Hanging Knee Raises - Toes to Rig HANG POWER CLEANS - Scale wt - Use DBs BURPEES OVER THE BAR - Burpees - Sprawls B. Shoulder Press 5 reps @ 80% 3 reps @ 90% 1 rep @ 95% 5 reps @ 85% 3 reps @ 95% 1 rep @ 97% 1 rep @ 100% 1 rep @ 105% SCALES Build to a 1RM C. Deadlift 5 reps @ 80% 3 reps @ 90% 1 rep @ 95% 5 reps @ 85% 3 reps @ 95% 1 rep @ 97% 1 rep @ 100% 1 rep @ 105% SCALES Build to a 1RM  A. Metcon (Rounds and Reps)
(20 min CAP) 800m Run Then... 5 Rounds Farmers Carry to Wall and Back (DBs / KBs) 10, 8, 6, 4, 2 Quality HSPU (As strict as possible) 20, 16, 12, 8, 4 Hollow Rocks B. Mobility *Coach led UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)  A. Back Squat
5 reps @ 65% 5 reps @ 65% 5 reps @ 70% 5 reps @ 70% 5 reps @ 70% B. Front Squat 5 x 3 @ 65% C. Metcon (Reps) *Partner WOD 15 min AMRAP (Relay Style) 8 Knees to Elbow 100ft Front Rack Walking Lunges (50's / 35's) 20 GHD SU SCALES KNEES TO ELBOW - 4 reps - Banded Pull Downs w/ Hip tuck - Tuck Ups 100FT FRONT RACK LUNGE - Scale wt - Single DB Front Rack - Farmer's hold GHD SU - 12-15 Reps - DB wtd Sit Up w/ feet anchored D. Accessory 3 Rounds 25 Banded Good Mornings 15 Hollow Rocks  A. Metcon (Time)
(8 min Cap) 50 Double Unders 40 DB Snatches (50/35) 30 Double Unders 20 Burpee Box Jump Overs (24/20) 10 Double Unders B. Functional Bodybuilding Bench Press Super set w/ Dual DB Bent Over Rows 20 - 18 - 15 - 15 - 15 *Start around 35-40% of 1RM and build from round to round. (15's can stay the same ** Get a spotter because there is no dropping 4 Rounds Dips Superset w/ Pull Ups *Go Max Rep in the first round and then accumulate those same reps for the subsequent rounds. 3 Rounds 15 Bench Push Ups 15 Feet Elevated Chin Ups 3 Rounds 15 BB Skull Crushers 15 DB Hammer Curls  A. Back Squat
5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80% B. Front Squat 5 reps @ 65% 5 reps @ 65% 5 reps @ 65% C. Metcon (Reps) 4 Rounds (0:00 - 3:00) 20 Wall Balls (20/14) 15 DL (225/155) (Rx+ 275/185) 200m Run (3:00 - 4:00) Max Pistols (4:00 - 5:00) REST SCALES WALL BALLS - 15 reps - Scale wt - MB Jump Squats DEADLIFTS - 10 DL - Scale wt (60% of 1RM) - KBDL - RDLs 200M RUN - 250m Row - 12 / 9 Cal Bike - 30 sec down and back PISTOLS - Use Aids - DB Reverse Lunges - Reverse Lunges  8am Intro
9am Advanced A. MetCon (Time) 30 min CAP *Partner WOD 30-24-18 Calorie Row 18-12-9 Handstand Push Ups (OR 15-12-9 Seated Strict Press 35/20) 30-24-18 Calorie Row Front Squats (95/65) 30-24-18 Calorie Row Push Press (96/65) B. Functional Bodybuilding 3 Rounds 15 BB Snatch Grip Upright Rows 12 Lateral Flys 3 Rounds 15 Hammer Curls 15 BB nose breakers 10am Community WOD A. Metcon (Reps) 5 Rounds (0:00 - 4:00) 3 Rounds 15 Russian KBS 15 Med Ball SU (20/14) Then... Max Reps of Dynamic Movement (5:00 - 6:00) REST DYNAMIC MOVEMENT Rnd 1 - Goblet Squats Rnd 2 - Push Ups Rnd 3 - Wall Balls Rnd 4 - Burpees Rnd 5 - MB Squat Jumps |
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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