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04/17/2019

16
Apr

04/17/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

6 Inch Worms

12 Squats

3 Wall Walks

300m Jog

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 10)

F: Segment Cleans (5 x 3)

Rx/P: 3 Position Clean (5 x 3 @ 80-85%)

Gymnastics

Handstand Pushup Negatives (4 x 4 @ 30X0)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 10 Taters

10 Pushups

300m Wall Ball Run 10/6

F – 10 Cleans 75/53

10 Decline Pushups

400m Wall Ball Run 14/10

Rx – 5 Cleans 155/103

10 Handstand Pushups

400m Wall Ball Run 20/14

P – 6 Cleans 205/153

12 Handstand Pushups

400m Wall Ball Run 20/14