 A. Clean and Jerk
5 Rounds: 1 Power Clean + 1 Power Jerk Don't exceed 65% SCALE -Clean AND/OR Jerk tech B. Metcon (Rounds and Reps) 20 min AMRAP *Partner WOD 4 Burpee Box Jump Overs (24/20) 8 Deadlifts (225/155) (Rx+ 275/175) 12 Wall Balls (20/14) (Rx+ 25/20) SCALES BBJO - Burpee Step Overs - Bar Facing Burpees - Burpees DEADLIFTS - Scale wt - KB DL WALL BALLS - Scale wt - MB Squat Jumps - Goblet Squats C. Accessory 4 Rounds 12 Heavy Goblet Squats 25' Walking Lunges 24 Hollow Rocks 25' Bear Crawls 2 Rounds 800m Run (3 min rest)
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 A. Metcon (Time)
20 min Cap 9-6-3 Power Cleans (115/80) (Rx+ 135/95) Push Press Strict Pull Ups Strict Dips *400m Run after each round. SCALES POWER CLEANS - Scale wt - Use DBs - Russian KBS x 2 PUSH PRESS - Scale wt - Use DBs STRICT PU - 6-4-2 - Kip - Use bands - Assisted Pull Ups STRICT DIPS - 6-4-2 - Kip - Use bands - Assisted or Bench Dips 400m RUN - Run 1:00 down and then turn around - Row 500m B. Snatch OR Bench Press Snatch Work 4 sets: 1 Power Snatch + 1 Snatch @55-60% of 1RM Bench Press Build to an 8RM Then 8 @ 90% Then 8+ @ 85% SS w/ Supine Grip Bent Over Rows C. Accessory Chest Accessory 3 Rounds - 8-10 Narrow Grip Bench Press @ 31X1 - 8-10 Bench or Box Supported Single Arm Bent Over Row @ 30X1 3 Rounds -10-12 DB Flies @ 40X1 -Max Effort Wide grip pull ups (use a band or a spotter as needed) * for rounds 2 and 3shoot for 75-80% of the 1st. OR Core Accessory 4 Rounds 15 Wtd Sit Ups @ 30X1 (use single DB in front rack) 40 Hollow Flutter Kicks Each Leg 4 Rounds 4 Dragon Flags 12 Tuck Ups 16 Standing wtd oblique crunches  A. Metcon (Time)
(15 min Cap) 50 Double Unders 30 DB Snatches (50/35) 15 Burpees 40 Double Unders 24 DB Snatches (50/35) 12 Burpees 30 Double Unders 18 DB Snatches (50/35) 9 Burpees 20 Double Unders 12 DB Snatches (50/35) 6 Burpees 10 Double Unders 6 DB Snatches (50/35) 3 Burpees SCALES DOUBLE UNDERS - Singles x 2 - Line hops DB SNATCHES - 35, 30, 25, 20, 15 - Scale wt BURPEES - Up Downs - Burpee off of bench B. Back Squat 6 x 8 Building to a heavy load Super Set w/ 6 x 8 Deadlifts C. Accessory 4 Rounds 10 Cyclist Squat @30X1 10 Good Mornings @30X1 3 Rounds 8 Back Ext @30X2 0:30 wall sit (narrow stance & add weight) 3 Rounds 15 Calf Raises @23X1 0:20 Straight leg calf hops  8am Intro
9am Advanced A. Metcon (Time) 5 Rounds 3 Power Clean @ 135/95lbs 2 Hang Clean & Jerk @ 135/95lbs 2 Box Jump Overs @ 24/20" - clear the box 4-6 Bar Facing Burpees rest 0:30 btw rounds (REST 3 mins) 5 Rounds 40 Double Unders or 80 Single Unders 4 Power Cleans @ 135/95lbs 8 Toes to Bar 4 Hang Clean & Jerk @ 135/95lbs rest 0:30 btw rounds B. Core 4 Rounds: 15 GHD’s to parallel 10 alligator rolls (each side) 10 Pulse Ups 10 Landmine Windmills (each side) 150ft KB Front Racked/Overhead Carry (right racked/left overhead) 150ft KB Front Racked/Overhead Carry (right overhead/left racked) 10am Community WOD A. Metcon (Rounds and Reps) *Partner WOD 22 min AMRAP (Relay Style) - 20 Double Unders / 40 Singles - 2 (Deadlift + Hang Power Clean + Power Clean) (135/95) (Rx+ 155/105) - 4 Bar Facing Burpees B. Accessory 3 Rounds 12 DB Hammer Curls 15 Close Grip Tempo Push Ups (0:03 eccentric) 3 Rounds BB 21's 15 BB or DB Skull Crushers C. Core 8 Rounds (0:20) Russian Twists (0:20) Straight Leg Crunches (0:20) Reverse Sit Ups  A. Metcon (Time)
5 Rounds (2:00) 8 Deadlifts (225/155) (Rx+ 275/185) 12 Alt Reverse Lunges (50/35) *Max MB Jumping Squats (20/14) (1:00) REST SCALES DEADLIFT - Scale wt - KB DL ALT REV LUNGES - Scale wt - No wt - Air Squats MB JUMP SQUATS - Scale wt - No wt - Air Squats B. Front Squat 10 x 3 @ 81% SCALES - 3RM building over 10 rounds FITNESS 4 Rounds Front Squat Building to a 5RM @ 42X1 SS w/ 8 Bulgarian Split Squats (each leg) 4 Rounds 12 Good Mornings + 15 Calf Raises SS w/ 15 Hollow Rocks into 30 wtd flutter kicks  Today's WOD will have a metcon and then either bodybuilding or mobility. You choose :-)
A. Metcon (Rounds and Reps) *Partner WOD 25 min AMRAP 12/9 Cal Row OR 10/8 Cal Bike **Today is an active recovery day. On your rest periods try and alternate between these three movements: Pike Stretch, Childs pose, and pigeon pose or butterfly. ***Also, let the "full throttle: folks partner with the full throttle and the revery peeps with the recovery. 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) C. Functional Bodybuilding 4 Rounds 5, 5, 4, 4 Barbell Strict Press; 21X1 12 DB or Plate Lat Raises 8-12 (4-6/arm) Alternating Dumbbell Push Press; 31X1 10 Prone Y Raise on bench 12 Banded Face Pulls  A. Metcon (Reps)
10 Rounds (1:00) 5 Power Cleans (155/105) (Rx+ 195/130) *Max Burpees over the bar (1:00) REST SCALED POWER CLEANS - 3 Power Cleans - 135/95 - 8 Hang Power Cleans BURPEES OVER THE BAR - Burpees - Burpee to a Box B. Metcon (Rounds and Reps) 12 min AMRAP 15 MB Sit Ups (20/14) 10 MB Russian Twists (each side) 5 Knees to elbow SCALED MB SIT UPS - Scale wt - No wt MB RUSSIAN TWISTS -Scale wt - No wt KNEES TO ELBOW - Kipping Knee Raises - Hanging Knee Raises C. Accessory 50 Lunge + Lunge + Squat (w/ DB or KB in goblet position) |
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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