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