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03/22/2018

21
Mar

03/22/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Jerk Footwork

Bar:

5 Front Squats

3 Power Cleans

1 Clean

3 Presses

3 Push Presses

3 Jerks

Weightlifting

H: Front Squat (4 x 5 AHAP)

H: Push Press (4 x 5 AHAP)

F/P: Clean and Jerk (1 RM)

Metcon

Metcon (No Measure)

H-750m Row

2 min Rest

500m Row

1 min Rest

250m Row

F/P-1000m Row

2 min Rest

750m Row

1 min Rest

500m Row