24
Jan
01/24/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10 Y-T-W’s
6 Inch Worms
6 Rope Pulls to Standing
12 Squats
6 Dive Bombers
6 Rope Pullups/10s Hang
12 Squats
J-Clinch Practice
5-10 Press
5-10 Push Press
Jerk technique
3-5 Jerks
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 83-88%)
Gymnastics
Side Plank (4 x 60s)
Side Over Arch (4 x 10)
Metcon
Metcon (Time)
5 Rounds
H – 6 Rope Pulls to Standing
12 Thrusters 45/35
F – 3 Short Rope Climbs/6 Rope Pullups
8 Thrusters 95/63
Rx – 2 Rope Climbs
6 Thrusters 135/93
P – 1 Legless Rope Climb
6 Thrusters 155/103