25
Jan
01/25/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
Rope Jumps
1 Double Under + 3 Rope Jumps
1 Double Under + 2 Rope Jumps
1 Double Under + 1 Rope Jump
Double/Triple Under Practice
Warm-up (No Measure)
12 Squats
12 Jumping Ring Dips
12 Squats
6 Up Downs
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 10)
Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 80-85%)
Gymnastics
Ring Dip Progressions (4 x 6-8)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 10 Front Squats 65/53
150 Rope Jumps
10 Burpees
F – 10 Front Squats 95/63
35 Double Under Attempts
10 Burpees over the Bar
Rx – 7 Front Squats 155/103
70 Double Unders
14 Burpees over the Bar
P – 7 Front Squats 185/123
35 Triple Unders
14 Burpees over the Bar