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06/05/2017

4
Jun

06/05/2017

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

10 Squats

10 Jumping Ring Dips

60s Air Bike

5 Goblet Squats @ 50X0

5 Jumping Ring Dips or Ring Dips

60s Air Bike

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 (4×7)

2 Slow Clean Pulls + Clean (4 x 3 @ 78-88%)

Clean + 2 Front Squats (4 x 3 @ 78-88%)

Gymnastics

Ring Support Hold (4 x 25s)

F/P: Weighted Ring Dips (4 x 2 @ same weight as last week)

Metcon

Metcon (Time)

5 Rounds

H – 18 Kettlebell Swings 44/26

9 Parallette Dips

1 min Rest

F – 9 Power Cleans 95/63

9 Assisted Ring Dips

1 min Rest

P – 9 Power Cleans 135/93

9 Ring Dips

1 min Rest