08/08/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

High Hang Clean Pulls

Turnover Drill

3 C-2-R Pullups / 12 Ring Rows

12 Squats

High Hang Power Cleans

Position Work

6 Transitions

12 Squats

Weightlifting

H: Front Squat (4 x 9)

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

P: Clean (5 x 2 @ 83-88%)

Gymnastics

H: Jumping Pullups (4 x 3 @ 30X1)

H: Jumping Ring Dips (4 x 3 @ 30X1)

F: Pull-ups (4 x 3)

Strict or Kipping

F: Ring Dips (4 x 3 )

Strict or Kipping

P: Chest-2-Rings Pull-ups (4 x 3)

P: Transitions (4 x 3)

P: Muscle-ups (4 x 2-3)

Metcon

Metcon (No Measure)

14 min Alternating EMOM

H – 10 Dumbell Lunges 25/20

10 Situps

F – 10 Front Rack Dumbell Lunges 35/25

15 Situps

P – 10 Front Rack Dumbell Lunges 50/35

15 Situps