27
Jan
01/27/2020
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 Under Practice
Warm-up (No Measure)
12 Jumping Ring Dips
12 Squats
6 Inch Worms
30s Ring Support Hold
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 10)
F: Clean (5 x 3)
Rx/P: Clean (5 x 2 @ 83-93%)
Gymnastics
H: Low Ring Dips (4 x 6-8)
F: Assisted Ring Dips (4 x 6-8)
Rx: Ring Dips (4 x 7-11)
P: Ring Dips (4 x 12-16)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 10 Front Squats 65/53
150 Rope Jumps
10 Burpees
F – 10 Front Squats 96/63
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