2
May
05/03/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
50m Partner Banded Figure 4 Run
300m Jog
12 Ring Rows
12 Squats
12 Glide Throughs
300m Jog
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: Clean Pull + Clean + 2 Front Squats (5 x 4)
Rx/P: 2 Cleans + 2 Front Squats (5 x 4)
Gymnastics
H: Ring Rows (4 x 7)
F: Assisted Pull-ups (4 x 4)
Rx/P: Weighted Pull-ups (4 x 4 AHAP)
Metcon
Metcon (No Measure)
3 Rounds
6 min to complete
H – 14 Taters
14 Ring Rows
300m Run
F – 4 Deadlifts + 4 Hang Power Cleans 95/63
14 Assisted Pullups
400m Run
Rx – 4 Deadlifts + 4 Hang Power Cleans 155/103
14 Pullups
400m Run
P – 4 Deadlifts + 4 Hang Power Cleans 175/113
17 Chest to Bar Pullups
400m Run