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01/10/2019

10
Jan

01/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

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 11)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 78-88%)

Gymnastics

H: Push-ups (4 x 3 @ 40X1)

F: Decline Pushups (4 x 3 @ 40X1)

Rx: Handstand Push-ups (4 x 3 @ 40X1)

P: Deficit Handstand Push-ups (4 x 3 @ 40X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 14 Dumbell Snatches 25/15

14 Knee Pushups

14 Cal Row

F – 20 Dumbell Snatches 40/25

20 Pushups

20 Cal Row

Rx – 20 Dumbell Snatches 50/35

20 Pushups

20 Cal Row

P – 24 Dumbell Snatches 55/40

24 Pushups

24 Cal Row