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10/02/2019

1
Oct

10/02/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

12 Squats

3 Wall Walks

6 Dive Bombers

12 Squats

3 Wall Walks/5 Kick Ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 12)

F: Segment Cleans (5 x 3)

Rx/P: Hang Power Clean (5 x 3)

Gymnastics

Handstand Pushup Negatives (4 x 2 @ 50X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

100m Farmer’s Carry Right

100m Farmer’s Carry Left

100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left

H – 44/26 and 60/40

F – 53/35 and 80/60

Rx – 62/44 and 100/80

P – 70/53 and 100/80