17
Feb
02/17/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12 Y-T-Ws
12 Lunges with Samson + Lizard
6 Dive Bombers
4/4 Side Step Ups
6 Dive Bombers
4/4 Pistol Negatives/Box Pistols
Press + Push Press warmup with bar
Jerk footwork
Hands and Feet
Jerks
Weightlifting
H: Push Press (4 x 8)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 2 @ 85-90%)
Gymnastics
Pistol Progressions (4 x 9 each side)
Side Box Step Ups
Pistol Negatives
Elevated Pistols
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 12 Dumbbell Front Rack Lunges 20/15
200m Farmer’s Carry
F – 12 Dumbbell Front Rack Lunges 35/20
200m Farmer’s Carry
Rx – 12 Dumbbell Front Rack Lunges 45/30
200m Farmer’s Carry
P – 12 Dumbbell Front Rack Lunges 55/40
200m Farmer’s Carry