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