04/17/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

400m Jog

6 Bootstrap Squats:

Hips Up

Squat

Reach right hand

up

Reach left hand up

Reach both hands

overhead

400m Jog

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 10)

F: 3 Position Clean (5 x 3)

P: Slow Pull Clean (5 x 3 @ 78-83%)

Gymnastics

Toes to Bar Progressions (4 x 8)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (Time)

H – 300m Run

10-8-6-4-2 Taters

F – 400m Run

5-4-3-2-1 Cleans 135/93

P – 400m Run

5-4-3-2-1 Cleans 155/103