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02/03/2020

3
Feb

02/03/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Jumping Ring Dips

12 Squats

3 Wall Walks

6 Pike Pushups

12 Squats

30s Ring Support Hold

3 Wall Walks/5 Kick Ups

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 9)

F: Clean (5 x 3)

Rx/P: Clean (5 x 2 @ 85-95%)

Gymnastics

H: Low Ring Dips (4 x 7-9)

F: Assisted Ring Dips (4 x 7-9)

Rx: Ring Dips (4 x 8-12)

P: Ring Dips (4 x 13-17)

Metcon

Metcon (Time)

6 Rounds

H – 8 Pushups

12 Dumbell Squat Cleans 15/10

F – 8 Decline Pushups

12 Kettlebell Squat Cleans 35/18

Rx – 8 Handstand Pushups

12 Kettlebell Squat Cleans 53/35

P – 10 Deficit Handstand Pushups

12 Kettlebell Squat Cleans 62/44