Call Us: (775) 870-7924

10/09/2019

8
Oct

10/09/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

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 11)

F: Segment Cleans (5 x 3)

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

Gymnastics

Handstand Pushup Negatives (4 x 3 @ 40X4)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min Rotating EMOM

H – 3 Tire Flips

6 Pushups

5 Cal Row

F – 3 Tire Flips

6 Decline Pushups

6 Cal Row

Rx – 4 Tire Flips

6 Handstand Pushups

8 Cal Row

P – 4 Tire Flips

8 Deficit Handstand Pushups

10 Cal Row