28
Jan
01/28/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
1 min Double Under Practice
Warm-up (No Measure)
5 Inch Worms
10 Squats
10 Jumping Ring Dips
10 Squats
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
1 Segment Clean
2 Cleans
Weightlifting
H: Front Squat (4 x 10)
F: Clean (5 x 2)
Rx/P: Clean (5 x 2 @ 83-93%)
Gymnastics
H: Parallette Dips (4 x 7)
F: Assisted Ring Dips (4 x 7)
Rx: Ring Dips (4 x 9)
P: Ring Dips (4 x 14)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2 min AMRAP/1 min Rest
H – 7 Goblet Squats 44/26
7 Burpees
AMRAP Rope Jumps
F – 7 Front Squats 95/63
7 Over the Bar Burpees
AMRAP Double Unders
Rx – 7 Front Squats 135/93
7 Over the Bar Burpees
AMRAP Double Unders
P – 7 Front Squats 155/103
7 Over the Bar Burpees
AMRAP Triple Unders