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10/10/2018

9
Oct

10/10/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Run

5 Bootstrap Squats

5 Inch Worms

10 Good Mornings

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 11)

Segment Cleans (5 x 3)

Hang Power Clean (5 x 3)

Gymnastics

H: Push-ups (4 x 3 @ 40X0)

F: Decline Pushups (4 x 3 @ 40X0)

Rx: Handstand Push-ups (4 x 3 @ 40X0)

P: Deficit Handstand Push-ups (4 x 3 @ 40X0)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 12 Alternating Sandbag Cleans 40/30

200m Sandbag Carry

F – 12 Alternating Sandbag Cleans 80/60

200m Sandbag Carry

Rx – 12 Alternating Sandbag Cleans 100/80

200m Sandbag Carry

P – 12 Alternating Sandbag Cleans 140/100

200m Sandbag Carry