16
May
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