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10/03/2018

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