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06/04/2019

3
Jun

06/04/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

10-10-10 Y-T-W’s

3 Wall Walks

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 (5 x 3)

Rx/P: Clean (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)

Gymnastics

Handstand Skill (4 x 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

3 Rounds

5 min to complete

H – 15 Kettlebell Swings 44/26

15 Shoulder to Overhead 45/35

300m Run

F – 15 Hang Power Cleans 75/53

15 Shoulder to Overhead

400m Run

Rx – 20 Hang Power Cleans 75/53

20 Shoulder to Overhead

400m Run

P – 20 Hang Power Cleans 95/63

20 Shoulder to Overhead

400m Run