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05/14/2018

13
May

05/14/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

400m Run

5 Inch Worm

10 Ring Rows

10 Squats

5 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 (4×8)

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

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

Gymnastics

H: Active Hang on Pullup Bar (4 x ME)

F/P: Weighted Pull-ups (4 x 3 @ same weight as last week)

Metcon

Metcon (Time)

H – 600m Run

5 x (4 Ring Rows

8 Knee Pushups

12 Squats)

600m Run

F – 800m Run

7 x (4 Assisted Pullups

8 Pushups

12 Squats)

800m Run

P – 800m Run

10 x (4 Pullups

8 Pushups

12 Squats)

800m Run