3
Jan
01/03/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
3 min Double Under Practice
Warm-up (No Measure)
30s RBM
6 Dive Bombers
10 Squats
3 Wall Walks
10 Squats
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4 x 12)
F: Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 75-85%)
Gymnastics
H: Push-ups (4 x 2 @ 50X1)
F: Decline Pushups (4 x 2 @ 50X1)
Rx: Handstand Push-ups (4 x 2 @ 50X1)
P: Deficit Handstand Push-ups (4 x 2 @ 50X1)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
5 min to Complete
H – 7 Pushups
7 Front Squats 65/45
140 Rope Jumps
F – 7 Decline Pushups
7 Front Squats 115/73
35 Double Under Attempts
Rx – 7 Handstand Pushups
7 Front Squats 155/103
70 Double Unders
P – 10 Handstand Pushups
10 Front Squats 185/123
25 Triple Unders