20
Feb
02/20/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
4/4 Side Step Ups
12 Ring Rows
12 Good Mornings
6 Dive Bombers
4/4 Pistol Negatives/Elevated Pistols
12 Glide Throughs
12 Jumping Good Mornings
4/4 Shrimp Squats/Pistols
Press
Push Press
Jerk Technique
3 Jerks
Weightlifting
H: Push Press (4 x 7)
F: Push Jerk (5 x 2)
Rx/P: Split Jerk (5 x 2 @ 90-100%)
Gymnastics
Pistol Progressions (4 x 10 each side)
Side Box Step Ups
Box Step Downs
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (No Measure)
3 Rounds
5 min to complete
H – 10 Ring Rows
15 Kettlebell Swings 44/26
20 Lunges
F – 10 Assisted Pullups
10 Power Clean and Jerks 95/63
20 Shrimp Squats
Rx – 10 Pullups
10 Power Clean and Jerks 135/93
20 Pistols
P – 15 Pullups
10 Power Clean and Jerks 135/93
20 Pistols