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09/13/2018

12
Sep

09/13/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

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 6)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 90-95%)

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 (Time)

3 Rounds

H – 15 Russian Kettlebell Swings 44/26

15 Box Jumps 16/12

60s Rest

F – 15 Ground to Overhead 95/63

15 Box Jumps 20/16

60s Rest

Rx – 15 Ground to Overhead 115/73

15 Box Jumps 24/20

60s Rest

P – 18 Ground to Overhead 135/93

18 Box Jumps 24/20

60s Rest