04/03/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4 x 12)

F: 3 Position Clean (5 x 3)

P: Slow Pull Clean (5 x 3 @ 75%)

Gymnastics

Toes to Bar Progressions (4 x 6)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Reps)

6 Rounds

30s on/ 30s off

H – Single Arm Kettlebell Swings Right 35/18

Single Arm Kettlebell Swings Left

Air Squats

F – Kettlebell Snatches Right 44/26

Kettlebell Snatches Left

Goblet Squats

P – Kettlebell Snatches Right 53/35

Kettlebell Snatches Left

Goblet Squats