04/24/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Cossack Squats

60s Air Bike

12 Squats

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 9)

F: 3 Position Clean (5 x 3)

P: Slow Pull Clean (5 x 3 @ 75-85%)

Gymnastics

Toes to Bar Progressions (4 x 10)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Reps)

6 Rounds

30s Work/30s Rest

H – Air Bike

Double Kettlebell Cleans 35/18

F – Air Bike

Double Kettlebell Cleans 44/26

P – Air Bike

Double Kettlebell Cleans 53/35