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02/19/2020

19
Feb

02/19/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s each side ankle stretch

4/4 Side Step Ups

10 Face Pull to Y-Press

10 Squats

4/4 Pistol Negatives/Elevated Pistols

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

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

Gymnastics

Pistol Progressions (4 x 10)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 8 Kettlebell Swings 44/26

8 Push Press 45/35

AMRAP Goblet Squats

F – 12 Clean and Jerks 95/63

AMRAP Front Squats

Rx – 12 Clean and Jerks 115/73

AMRAP Front Squats

P – 12 Clean and Jerks 135/93

AMRAP Front Squats