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07/12/2018

11
Jul

07/12/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10 Squats

10 Good Mornings)

5 Dive Bombers

5 Clean High Pulls

5 Scarecrow Drills

2 Wall Walks

5 High Hang Power Cleans

Position Work

with Barbell:

Front Squats

Positions

2-3 Cleans

Weightlifting

H: Front Squat (4 x 11)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

P: Clean (5 x 3 @ 78-83%)

Gymnastics

H: Push-ups (4 x 6)

F: Decline Pushups (4 x 4 @ 50X0)

P: Handstand Push-ups (4 x 4 @ 50X0)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 8 Pushups

300m Sandbag Run 40/30

8 Sandbag Thrusters Alternating sides

F – 8 Decline Pushups

300m Sandbag Run 60/40

8 Sandbag Thrusters Alternating sides

P – 8 Handstand Pushups

300m Sandbag Run 80/60

8 Sandbag Thrusters Alternating sides