17
Feb
02/17/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
Rope Jumps @ 180bpm
Alternating Feet
High Knees
Warm-up (No Measure)
4/4 Side Step Ups
Clean High Pulls
4/4 Pistol Negatives/Box Pistols
Scarecrow Drill
4/4 Pistol Progressions
High Hang Power Cleans
Pulling Positions
Press warmup with bar
Push Press warmup with bar
Jerk footwork
Hands and Feet
Jerks
Weightlifting
H: Push Press (4 x 7)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 2 @ 88-93%)
Gymnastics
Pistol Progressions (4 x 10 each side)
Side Box Step Ups
Pistol Negatives
Elevated Pistols
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (AMRAP – Reps)
3 Rounds
3 min AMRAP/1 min Rest
H – 12 Push Press 45/35
12 Kettlebell Swings 44/26
12 Goblet Squats
AMRAP Rope Jumps
F – 12 Clean and Jerks 95/63
12 Front Squats
AMRAP Alternating Feet Rope Jumps
Rx – 12 Clean and Jerks 135/93
12 Front Squats
AMRAP High Knee Rope Jumps
P – 12 Clean and Jerks 155/103
12 Front Squats
AMRAP High Knee Rope Jumps