19
Sep
09/20/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
10 Snow Angels
12 Good Mornings
60s Air Bike
6 Dive Bombers
6 Rope Pullups
60s Air Bike
12 Good Mornings
3 Wall Walks/3 Kick ups
with Barbell:
Press
Push Press
Jerk Technique Drills
Jerks
Weightlifting
H: Push Press (4 x 5 AHAP)
F: Push Jerk (1 RM)
Rx/P: Split Jerk (1 RM)
Gymnastics
H: Rope Pulls to Standing (4 x 10)
F: Rope Pullups (4 x 10)
Rx: Legless Rope Climbs (4 x 2)
P: Straddle Rope Climbs (4 x 2)
Metcon
Metcon (Time)
21-15-9
H – Deadlifts 155/103
Pushups
Cal Air Bike
F – Deadlifts 185/123
Decline Pushups
Cal Air Bike
Rx – Deadlifts 225/153
Handstand Pushups
Cal Air Bike
P – Deadlifts 255/163
Handstand Pushups
Cal Air Bike