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01/23/2020

23
Jan

01/23/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

3 Wall Walks

12 Squats

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 9)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 83-88%)

Gymnastics

H: Push-ups (4 x 4 @ 20X5)

F: Decline Push-ups (4 x 4 @ 20X5)

Rx: Handstand Push-ups (4 x 4 @ 20X5)

P: Deficit Handstand Push-ups (4 x 4 @ 20X5)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

Row for Meters

H – E3MOM 10 Pushups

F – E3MOM 10 Decline Pushups

Rx – E3MOM 10 Handstand Pushups

P – E3MOM 12 Deficit Handstand Pushups