10
Jul
07/11/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
60s Rope Jumps @ 180bpm
60s Alternating Feet
60s High Knees
Warm-up (No Measure)
60s RBM
12 Squats
12 Jumping Ring Dips
6 Inch Worms
12 Squats
30s Ring Support Hold
6 Inch Worms
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 11)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean (5 x 3 @ 78-83%)
Gymnastics
H: Low Ring Dips (4 x 2 @ 55X10)
F: Ring Dips (4 x 2 @ 55X5)
Rx: Ring Dips (4 x 2 @ 55X10)
P: Ring Dips (4 x 2 @ 55X15)
Metcon
Metcon (Time)
4 Rounds
H – 15 Single Arm Devil Press 15/10
120 Alternating Foot Jumps
F – 15 Single Arm Devil Press 25/15
90 High Knee Rope Jumps
Rx – 15 Single Arm Devil Press 40/25
90 High Knee Rope Jumps
P – 15 Single Arm Devil Press 50/35
120 High Knee Rope Jumps