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01/11/2019

11
Jan

01/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s Bar Stretch

12 Lunges with Lizard + Samson

6 T-Pushups

12 Lunges

6 Dive Bombers

12 Step Ups

Press

Push Press

Jerk Technique Drills

Weightlifting

H: Push Press (4 x 11)

F: Push Jerk (5 x 3)

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

Gymnastics

H/F: Side Plank (4 x 30 or 60s)

Rx/P: Side Over Arch (4 x 10)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

H – 60s Sandbag Step Ups 50/30

60s Single Arm Farmer’s Carry 53/35

2 min Rest

F – 60s Sandbag Step Ups 60/40

60s Single Arm Farmer’s Carry 62/44

2 min Rest

Rx – 60s Sandbag Step Ups 80/60

60s Single Arm Farmer’s Carry 70/53

2 min Rest

P – 60s Sandbag Step Ups 100/80

60s Single Arm Farmer’s Carry 88/62

2 min Rest