17
Jan
01/17/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Cal Poly Hip Flow (No Measure)
2 x (R then L)
(4 Straddle Push Backs
4 Down Dog Push Backs
Leg Lift to Lunge
4 x Lizard to Thoracic Twists
4 x Cossack to Lunge)
Warm-up (No Measure)
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 10)
F: Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 80-90%)
Gymnastics
H: Push-ups (4 x 4 @ 30X1)
F: Decline Pushups (4 x 4 @ 30X1)
Rx: Handstand Push-ups (4 x 4 @ 30X1)
P: Deficit Handstand Push-ups (4 x 4 @ 30X1)
Metcon
Metcon (Time)
4 Rounds
H – 10 Taters 35/26
10 Pushups
10 Box Jumps 16/12
F – 6 Cleans 135/93
10 Decline Pushups
10 Box Jumps 24/20
Rx – 6 Cleans 205/133
10 Handstand Pushups
10 Box Jumps 30/24
P – 6 Cleans 225/153
10 Deficit Handstand Pushups
10 Box Jumps 30/24