29
Jul
07/30/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10 Y-T-W’s
Figure 4 Drill
200m Jog
10 Narrow Squats
5 Dive Bombers
200m Jog
5/5 Candlesticks to Squat or Pistol
5-10 Press
5-10 Push Press
Jerk Technique
2-3 Jerks
Weightlifting
H: Push Press (4 x 10)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 2 @ 83-88%)
Gymnastics
Pistol Floor Progressions (4 x 7 each leg)
Pistols to Box
Candlestick to Narrow Squat
Candlestick to Pistol
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 3-6-9-12…
Double Kettlebell Rows 26/18
Double Kettlebell Cleans
Double Kettlebell Presses
200m Run
F – 3-6-9-12…
Double Kettlebell Rows 35/26
Double Kettlebell Cleans
Double Kettlebell Presses
300m Run
Rx – 3-6-9-12…
Double Kettlebell Rows 53/35
Double Kettlebell Cleans
Double Kettlebell Presses
300m Run
P – 3-6-9-12…
Double Kettlebell Rows 62/44
Double Kettlebell Cleans
Double Kettlebell Presses
300m Run