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03/04/2019

4
Mar

03/04/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

6 Transitions

Clean and Jerk Warmup (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Jerks

Bar:

5 Front Squats

3 Power Cleans

1 Clean

1 Jerk

Weightlifting

H: Thruster (4 x 7)

F: Clean and Jerk (5 x 3)

Rx/P: Clean and Jerk (3 x 3 @ 80-90%, 2 x 2 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Metcon

Metcon (No Measure)

12 min AMRAP

H – 3-6-9-12…

Ring Rows

6-12-18-24…

Situps

50 Rope Jumps

F – 3-6-9-12…

Assisted Pullups

6-12-18-24…

Situps

15 Double Under Attempts

Rx – 3-6-9-12…

Pullups

6-12-18-24…

Situps

30 Double Unders

P – 3-6-9-12…

Chest to Bar Pullups

6-12-18-24…

Situps

40 Double Unders