5
Sep
09/06/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Row
10 Snow Angels
12 Squats
6 Inch Worms
6 Rope Pullups
12 Squats
6 Dive Bombers
with Barbell:
Press
Push Press
Jerk Technique Drills
Jerks
Weightlifting
H: Push Press (4 x 7)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)
Gymnastics
H: Rope Pulls to Standing (4 x 8)
F: Rope Pullups (4 x 8)
Rx: Legless Rope Climbs (4 x 1+1)
P: Straddle Rope Climbs (4 x 1+1)
Metcon
Metcon (AMRAP – Reps)
2 Rounds
5 min Work/2 min Rest
H – 15 Thrusters 25/15
15 Burpees
AMRAP Row
F – 15 Thrusters 45/35
15 OTB Burpees
AMRAP Row
Rx – 18 Thrusters 45/35
15 OTB Burpees
AMRAP Row
P – 20 Thrusters 45/35
15 OTB Burpees
AMRAP Row