23
May
05/24/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Ring Rows
12 Lunges with Samson + Lizard
12 Glide Throughs
12 Squats
12 Glide Throughs/Hips to Bar
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 7)
F: Clean Pull + Clean + 2 Front Squats (5 x 4)
Rx/P: 2 Cleans + 2 Front Squats (5 x 4 83-88%)
Gymnastics
H: Ring Rows (4 x ME)
F: Assisted Pull-ups (4 x ME)
Rx/P: Weighted Pull-ups (4 x 1 AHAP)
Metcon
Metcon (No Measure)
12 min EMOM
H – 60s Jumping Pullups
60s Dumbell Lunges 15/10
60s Air Bike
F – 60s Jumping Bar Muscle Ups
60s Front Rack Dumbell Lunges 35/25
60s Air Bike
Rx – 60s Bar Muscle Ups
60s Overhead Dumbell Lunges 45/30
60s Air Bike
P – 60s Bar Muscle Ups
60s Overhead Dumbell Lunges 50/35
60s Air Bike