3
Aug
08/04/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Lunges with LIzard + Samson
12-12-12 Y-T-Ws
6/6 Side Step Ups
6 Dive Bombers
6/6 Pistols to box/Pistol negatives/Pistols
Press with bar
Push Press
Jerk Footwork
Hands and Feet
Jerks with bar
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 2 @ 85-90%)
Gymnastics
Pistol Floor Progressions (4 x 6-8 each side)
Pistols to Box
Pistol Negatives (@30X1)
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (No Measure)
14 min E2MOM
H – 10 Dumbell Lunges 25/20
10 Situps
F – 10 Front Rack Dumbell Lunges 35/25
15 Situps
Rx – 10 Overhead Dumbell Lunges 45/30
20 Situps
P – 10 Overhead Dumbell Lunges 50/35
20 Situps