17
Mar
03/18/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
300m Jog
12 Ring Rows
12 Squats
300m Run
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 5 AHAP)
F: Clean and Jerk (1 RM)
Rx/P: Clean and Jerk (1 RM)
Gymnastics
Muscle Up Progressions (4 x ME)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Transitions
Muscle Ups
Metcon
Metcon (Time)
3 Rounds
H – 15 Ring Rows
20 Thrusters 25/15
300m Run
F – 15 Assisted Pullups
20 Thrusters 35/25
400m Run
Rx – 20 Pullups
20 Thrusters 45/33
400m Run
P – 20 Chest to Bar Pullups
25 Thrusters 45/33
400m Run