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02/17/2020

17
Feb

02/17/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

4 Bootstrap Squats

12 Jumping Ring Dips

12 Glide Throughs

12 Squats

30s Ring Support Hold

5 Count Toes to Bar Drill + 3 Toes to Bar

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 7)

F: Clean (5 x 3)

Rx/P: Clean (5 x 2 @ 90-100%)

Gymnastics

H: Low Ring Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx: Ring Dips (4 x ME)

P: Ring Dips (4 x ME)

Metcon

Metcon (Time)

4 Rounds

H – 12 Dumbell Clean and Press 15/10

12 Knee Raises

15 Cal Air Bike

F – 12 Dumbell Clean and Press 30/25

12 Leg Raises

18 Cal Air Bike

Rx – 12 Dumbell Clean and Press 45/30

12 Toes to Bar

24 Cal Air Bike

P – 14 Dumbell Clean and Press 55/40

14 Toes to Bar

28 Cal Air Bike