11
Jan
01/11/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
Rope Jumps
1 Double Under + 3 Rope Jumps
1 Double Under + 2 Rope Jumps
1 Double Under + 1 Rope Jump
Double/Triple Under Practice
Warm-up (No Measure)
12 Ring Rows
12 Jumping Ring Dips
12 Good Mornings
6 Transitions
12 Glide Throughs/6 Hips to Rings
30s Ring Support Hold
Deadlift warmup with bar
Deadlift warmup with tempo
Weightlifting
H: Tempo Deadlift (4 x 8 @ 30X1)
F: Tempo Deadlift (4 x 7 @ 60-70%, 30X1)
Rx/P: Tempo Deadlift (4 x 6 @ 65-75%, 30X1)
Gymnastics
Low Ring Dips (4 x 3 @ 50X7)
Ring Dips (4 x 3 @ 55X3)
Ring Dips (4 x 3 @ 55X7)
Ring Dips (4 x 3 @ 55X10)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
H – 8/8 Single Arm Kettlebell Swings 44/26
4 Transitions
100 Rope Jumps
F – 8/8 Kettlebell Snatches 26/18
4 Assisted Muscle Ups
25 Double Under Attempts
Rx – 8/8 Kettlebell Snatches 53/35
4 Muscle Ups
50 Double Unders
P – 8/8 Kettlebell Snatches 62/44
6 Muscle Ups
25 Triple Unders