4
Jan
01/04/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Inch Worms
12 Squats
3 Rope Pulls to Standing
12 Squats
6 T-Pushups
12 Squats
J-Clinch Practice
5-10 Press
5-10 Push Press
Jerk Technique Drills
Weightlifting
H: Push Press (4 x 12)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 75-85%)
Gymnastics
Side Plank (4 x 30 or 60s)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
3 min AMRAP/2 min Rest
H – 6 Rope Pulls to Standing
6 Shoulder to Overhead 45/35
AMRAP Air Squats
F – 3 Shoulder to Overhead 115/73
1 Rope Climb
AMRAP Air Squats
Rx – 3 Shoulder to Overhead 155/103
3 Rope Climbs
AMRAP Air Squats
P – 4 Shoulder to Overhead 175/113
4 Rope Climbs
AMRAP Air Squats