21
Aug
08/22/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Banded Figure 4 Drill
200m Run
12 Ring Rows
12 Glide Throughs
12 Squats
High Hang Clean Pulls
Turnover Drill
6 Transitions
12 Glide Throughs
12 Squats
200m Run
High Hang Power Cleans
Position Work
Weightlifting
H: Front Squat (4 x 7)
F: 2 Hang Cleans + Clean (5 x 3)
P: Clean (5 x 2 @ 88-93%)
Gymnastics
H: Jumping Pullups (4 x 5 @ 30X1)
H: Jumping Ring Dips (4 x 5 @ 30X1)
F: Pull-ups (4 x 5)
Strict or Kipping
F: Ring Dips (4 x 5)
Strict or Kipping
P: Chest-2-Rings Pull-ups (4 x 5)
P: Transitions (4 x 5)
P: Muscle-ups (4 x 4-5)
Metcon
Metcon (Time)
2 Rounds
H – 12 Taters 35/26
12 Ring Rows
300m Run
2 min Rest
F – 12 Cleans 95/63
12 Assisted Pullups
400m Run
2 min Rest
P – 12 Cleans 135/93
12 Chest to Bar Pullups
400m Run
2 min Rest