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