2
Oct
10/03/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
3 min Double Under Practice
Warm-up (No Measure)
5 Bootstrap Squats
5 Inch Worms
10 Squats
2 Wall Walks/4 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
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4 x 12)
Segment Cleans (5 x 3)
Hang Power Clean (5 x 3)
Gymnastics
H: Push-ups (4 x 2 @ 50X0)
F: Decline Pushups (4 x 2 @ 50X0)
Rx: Handstand Push-ups (4 x 2 @ 50X0)
P: Deficit Handstand Push-ups (4 x 2 @ 50X0)
Metcon
Metcon (No Measure)
3 Rounds
5 min to complete
H – 6 Pushups
12 Kettlebell Swings 44/26
120 Rope Jumps
F – 6 Decline Pushups
3 Cleans 135/93
30 Double Under Attempts
Rx – 6 Handstand Pushups
3 Cleans 155/103
60 Double Unders
P – 6 Deficit Handstand Pushups
4 Cleans 185/123
20 Triple Unders