05/17/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Jog

12 Ring Rows

12 Squats

6 Transitions

12 PVC Thrusters

J-Clinch Practice

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 8)

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

Rx/P: 2 Cleans + 2 Front Squats (5 x 4 80-85%)

Gymnastics

H: Ring Rows (4 x 9)

F: Assisted Pull-ups (4 x 6)

Rx/P: Weighted Pull-ups (4 x 2 AHAP)

Metcon

Metcon (Time)

4 Rounds

H – 6 Rope Pulls to Standing

12 Thrusters 45/35

200m Sandbag Carry 40/30

F – 6 Short Rope Climbs

12 Thrusters 75/53

200m Sandbag Carry 60/40

Rx – 3 Rope Climbs

12 Thrusters 95/63

200m Sandbag Carry 80/60

P – 4 Rope Climbs

12 Thrusters 115/73

200m Sandbag Carry 100/80