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06/18/2019

17
Jun

06/18/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

3 Step Drill

300m Jog

10-10-10 Y-T-W’s

12 Wall Squats

3 Wall Walks/5 Kick Ups

12 Squats

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 (5-5-5-5)

F: Clean (3-2-1-1-1)

Rx/P: Clean (1 RM)

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

3 Rounds

H – 18 Thrusters 45/35

300m Run

F – 18 Thrusters 75/53

400m Run

Rx – 18 Thrusters 95/63

400m Run

P – 18 Thrusters 115/73

400m Run