29
Apr
04/30/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
400m Run
10m Inch Worm
10 Ring Rows
10 Squats
10m Inch Worm
10 Glide Throughs
10 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 (4×10)
F: Clean Pull + Clean + 2 Front Squats (5 x 4 )
P: 2 Cleans + 2 Front Squats (5 x 4 @ 70-75%)
Gymnastics
H: Active Hang on Pullup Bar (4 x ME)
F/P: Weighted Pull-ups (4 x 3 AHAP)
Metcon
Metcon (Time)
H – 400m Run
10 x (2 Ring Rows
4 Knee Pushups
6 Squats)
400m Run
F – 400m Run
15 x (2 Assisted Pullups
4 Pushups
6 Squats)
400m Run
P – 400m Run
20 x (2 Pullups
4 Pushups
6 Squats)
400m Run