16
Jan
01/16/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Squats
6 Inch Worms
3 Wall Walks
12 Squats
6 Up-Downs
3 Wall Walks/5 Kick ups
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
Complex of the day
Weightlifting
H: Front Squat (4 x 10)
F: Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 80-85%)
Gymnastics
H: Push-ups (4 x 3 @ 30X5)
F: Decline Push-ups (4 x 3 @ 30X5)
Rx: Handstand Push-ups (4 x 3 @ 30X5)
P: Deficit Handstand Push-ups (4 x 3 @ 30X5)
Metcon
Metcon (Time)
4 Rounds
H – 8 Taters 35/26
8 Pushups
8 Cal Air Bike
F – 8 Cleans 95/63
8 Decline Pushups
10 Cal Air Bike
Rx – 5 Cleans 175/113
8 Handstand Pushups
12 Cal Air Bike
P – 5 Cleans 205/133
10 Handstand Pushups
16 Cal Air Bike