Call Us: (775) 870-7924

04/10/2018

9
Apr

04/10/2018

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 11)

F: 3 Position Clean (5 x 3)

P: Slow Pull Clean (5 x 3 @ 75-80%)

Gymnastics

Toes to Bar Progressions (4 x 7)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Reps)

6 Rounds each movement

30s on/ 30s off

H – Alternating Dumbell Snatches 25/15

Box Jumps 16/12

F – Alternating Dumbell Snatches 35/25

Box Jumps 20/16

P – Alternating Dumbell Snatches 50/35

Box Jumps 24/20