16
Apr
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