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01/02/2020

2
Jan

01/02/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

5 Bootstrap Squats

6 Inch Worms

3 Wall Walks

12 Squats

6 Up-Downs

3 Wall Walks/5 Kick ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (4 x 12)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 75-80%)

Gymnastics

H: Push-ups (4 x 1 @ 50X5)

F: Decline Push-ups (4 x 1 @ 50X5)

Rx: Handstand Push-ups (4 x 1 @ 50X5)

P: Deficit Handstand Push-ups (4 x 1 @ 50X5)

Metcon

Metcon (Time)

4 Rounds

H – 18 Cal Row

12 Dumbell Snatches 15/10

9 Burpees

F – 21 Cal Row

18 Dumbell Snatches 35/25

12 Burpees over the Rower

Rx – 21 Cal Row

18 Dumbell Snatches 50/35

12 Burpees over the Rower

P – 24 Cal Row

18 Dumbell Snatches 55/40

15 Burpees over the Rower