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08/07/2019

6
Aug

08/07/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Squats

12 Ring Rows

200m Jog

12 Squats

12 Glide Throughs

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 9)

F: 2 Hang Cleans + Clean (5 x 3)

Rx/P: Clean (5 x 2 @ 85-90%)

Gymnastics

H: Ring Rows (4 x 6-8)

F: Assisted Pull-ups (4 x 6-8)

Rx: Pull-ups (4 x 6-8)

P: Chest-To-Bar Pull-ups (4 x 6-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Goblet Squats 44/26

12 Ring Rows

300m Run

F – 12 Double Kettlebell Goblet Squats 35/18

12 Assisted Pullups

300m Run

Rx – 12 Double Kettlebell Goblet Squats 44/26

12 Pullups

400m Run

P – 12 Double Kettlebell Goblet Squats 53/35

12 C2B Pullups

400m Run