2
Apr
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