9
May
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