5
Aug
08/06/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
3 min Double Under Practice
Warm-up (No Measure)
6-6-6 Y-T-W’s
5 Dive Bomber Inch Worms
6 Wall Plank Step Ups
with Barbell
5 Press
5 Push Press
Jerk Technique Drill
3-5 Jerks
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
P: Split Jerk (5 x 2 @ 83-88%)
Gymnastics
V-ups (4 x 14)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP
H – 13 Shoulder to Overhead 75/53
8 Burpees
AMRAP Rope Jumps
90s Rest
F – 13 Shoulder to Overhead 95/63
8 OTB Burpees
AMRAP Double Under Attempts
90s Rest
P – 13 Shoulder to Overhead 115/73
10 OTB Burpees
AMRAP Double Unders
90s Rest