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02/24/2020

24
Feb

02/24/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s RBM

12 Squats

12 Ring Rows

12 Glide Throughs

12 Squats

12 Jumping Ring Dips

6 Transitions

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 8)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 80-90%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Ring Rows

12 Taters

F – 12 Assisted Pullups

12 Cleans 75/53

Rx – 12 Pullups

8 Cleans 135/93

P – 14 Chest to Bar Pullups

8 Cleans 155/103