03/06/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Spin Double Under Skill Warmup #2 (No Measure)

Rope Jumps

Left-Right-Jump-Cross-Jump

Right-Left-Jump-Cross-Jump

Left-Right-Jump-Left-Spin-Jump Backward-Right-Left-Spin-Jump Forward

Double Under Practice

Warm-up (No Measure)

10 Snow Angels

10 Good Mornings

6 Dive Bombers

Clean PVC Warmup

5-10 Press

5-10 Push Press

Jerk Technique Drills

3-5 Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

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

Gymnastics

Hollow Rocks (4 x 20 or 40)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 15 Taters 44/26

AMRAP Rope Jumps

F – 15 Clean and Jerks 95/63

AMRAP Double Under Attempts

Rx – 15 Clean and Jerks 135/93

AMRAP Double Unders

P – 15 Clean and Jerks 155/103

AMRAP Double Unders