6
Feb
02/06/2019
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)
4/4 Side Step Ups
5-10 Press
4/4 Pistol Negatives/Elevated Pistols
5-10 Push Press
4/4 Shrimp Squats/Pistols
Jerk Technique
3 Jerks
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 2)
Rx/P: Split Jerk (5 x 2 @ 85-95%)
Gymnastics
Pistol Progressions (4 x 8 each side)
Side Box Step Ups
Box Step Downs
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
H – 8 Push Press 75/53
16 Box Step Ups
160 Rope Jumps
F – 8 Push Press 95/63
16 Shrimp Squats
40 Double Under Attempts
Rx – 8 Push Press 115/73
16 Pistols
80 Double Unders
P – 8 Push Press 135/93
16 Weighted Pistols 26/18
40 Triple Unders