11
Jul
07/12/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Bootstrap Squats
12 Ring Rows
12 Jumping Ring Dips
12 Squats
12 Glide Throughs/6 Glide Throughs + 6 Hips to Bar
30s Ring Support Hold
12 Squats
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 10)
F: High-Hang Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 80-85%)
Gymnastics
H: Low Ring Dips (4 x 3 @ 50X7)
F: Ring Dips (4 x 3 @ 50X3)
Rx: Ring Dips (4 x 3 @ 50X7)
P: Ring Dips (4 x 3 @ 50X10)
Metcon
Metcon (No Measure)
12 min EMOM
H – 16 Kettlebell Swings 44/26
8 Goblet Squats
12 Jumping Pullups
F – 8 Power Cleans 95/63
8 Front Squats
6 Jumping Bar Muscle Ups/6 Hips to Bar
Rx – 6 Power Cleans 155/103
6 Front Squats
3-4 Bar Muscle Ups
P – 6 Power Cleans 185/123
6 Front Squats
4-6 Bar Muscle Ups