9
Apr
04/10/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #3 (No Measure)
5-10 Hips only strokes
5-10 Hips and Arms
5-10 Legs and Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
6 Inch Worms
12 Squats
3 Wall Walks
12 Squats
3 Wall Walks/5 Kick Ups
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
1 Segment Clean
2 Cleans
Weightlifting
H: Front Squat (4 x 11)
F: Segment Cleans (5 x 3)
Rx/P: 3 Position Clean (5 x 3 @ 78-83%)
Gymnastics
Handstand Pushup Negatives (4 x 3 @ 40X0)
Metcon
Metcon (AMRAP – Rounds)
4 Rounds
5 min to complete
H – 8 Front Squats 95/63
12 Burpees
16 Row
F – 4 Front Squats 135/93
16 Over the Bar Burpees
20 Cal Row
Rx – 4 Front Squats 185/123
16 Over the Bar Burpees
20 Cal Row
P – 5 Front Squats 225/153
20 Over the Bar Burpees
25 Cal Row