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10/16/2019

15
Oct

10/16/2019

Classic Fitness – CrossFit Group Classes

Warm-up

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 10)

F: Segment Cleans (5 x 3)

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

Gymnastics

Handstand Pushup Negatives (4 x 4 @ 30X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Rounds

H – 12 Single Arm Dumbell Rows 20/15

6 Single Arm Dumbell Cleans

6 Single Arm Thrusters

6 Pushups

F – 12 Single Arm Kettlebell Rows 35/26

6 Single Arm Kettlebell Cleans

6 Single Arm Thusters

6 Decline Pushups

Rx – 12 Single Arm Kettlebell Rows 44/35

6 Single Arm Kettlebell Cleans

6 Single Arm Thrusters

6 Handstand Pushups

P – 12 Single Arm Kettlebell Rows 53/44

6 Single Arm Kettlebell Cleans

6 Single Arm Thrusters

8 Deficit Handstand Pushups