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03/02/2020

2
Mar

03/02/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Squats

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 7)

F: Clean (5 x 3)

Rx/P: Clean (3 x 3 @ 83-93%, 2 x 2 @ 90-100%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

6 Rounds

H – 20 Wall Balls 10/6

200m Row

F – 20 Wall Balls 14/10

250m Row

Rx – 20 Wall Balls 20/14

300m Row

P – 24 Wall Balls 25/18

350m Row