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