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01/16/2020

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