05/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Rope Jumps

12 Ring Rows

12 Squats

Alternating Feet Rope Jumps

6 Transitions

12 Squats

High Knee Rope Jumps

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 9)

F: Clean Pull + Clean + 2 Front Squats (5 x 4)

Rx/P: 2 Cleans + 2 Front Squats (5 x 4 78-83%)

Gymnastics

H: Ring Rows (4 x 8)

F: Assisted Pull-ups (4 x 5)

Rx/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 8 Transitions

16 Kettlebell Swings 44/26

200 Alternating Foot Rope Jumps

F – 8 Assisted Muscle Ups

8 Power Cleans 95/63

100 High Knee Rope Jumps

Rx – 4 Muscle Ups

8 Power Cleans 135/93

120 High Knee Rope Jumps

P – 5 Muscle Ups

10 Power Cleans 155/103

150 High Knee Rope Jumps