7
Aug
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