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07/16/2020

15
Jul

07/16/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

5 Bootstrap Squats

10 Ring Rows

10 Jumping Ring Dips

10 Squats

10 Glide Throughs

30s Ring Support Hold

10 Squats

Clean High Pulls

Scarecrow Drill

High Hang Power Cleans

Position work

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

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