13
Aug
08/14/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Complete Rowing Warmup (No Measure)
5-10 Hips only strokes
5-10 Hips and Arms
5-10 Legs and Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
12 Glide Throughs
12 Squats
6 Transitions
12 Squats
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 8)
F: 2 Hang Cleans + Clean (5 x 3)
Rx/P: Clean (5 x 2 @ 88-93%)
Gymnastics
H: Ring Rows (4 x 7-9)
F: Assisted Pull-ups (4 x 7-9)
Rx: Pull-ups (4 x 7-9)
P: Chest-To-Bar Pull-ups (4 x 7-11)
Metcon
Metcon (Time)
3 Rounds
H – 30 Wall Balls 10/6
250m Row
8 Transitions
F – 30 Wall Balls 14/10
300m Row
6 Assisted Muscle Ups
Rx – 30 Wall Balls 20/14
300m Row
6 Muscle Ups
P – 40 Wall Balls 20/14
400m Row
8 Muscle Ups