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02/11/2019

11
Feb

02/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12/12 Arm Circles

12 Jumping Ring Dips

60s Air Bike

12 Glide Throughs

3 Jumping Ring Dips @ 50X5

60s Air Bike

6 Dive Bombers

5 Count Toes to Bar Drill

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 8)

F: Clean (5 x 2)

Rx/P: Clean (5 x 2 @ 88-98%)

Gymnastics

H: Parallette Dips (4 x 9)

F: Assisted Ring Dips (4 x 9)

Rx: Ring Dips (4 x 13)

P: Ring Dips (4 x 18)

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – (6 KB Deadlifts 44/26

6 Russian Kettlebell Swings

6 Knee Pushups)

12 Knee Raises

50s AMRAP Air Bike

F – (6 Deadlifts 95/63

4 Hang Power Cleans

2 Shoulder to Overhead)

12 Leg Raises

50s AMRAP Air Bike

Rx – (6 Deadlifts 135/93

4 Hang Power Cleans

2 Shoulder to Overhead)

12 Toes to Bar

50s AMRAP Air Bike

P – (6 Deadlifts 155/103

4 Hang Power Cleans

2 Shoulder to Overhead)

16 Toes to Bar

50s AMRAP Air Bike