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10/23/2019

22
Oct

10/23/2019

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

Complex of the day

Weightlifting

H: Front Squat (4 x 9)

F: Segment Cleans (5 x 3)

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

Gymnastics

Handstand Pushup Negatives (4 x 5 @ 20X2)

Metcon

Metcon (AMRAP – Reps)

6 Rounds

3 min AMRAP

H – 6 Pushups

18 Kettlebell Swings 44/26

AMRAP Row

F – 6 Decline Pushups

6 Cleans 135/93

AMRAP Row

Rx – 6 Handstand Pushups

6 Cleans 155/103

AMRAP Row

P – 8 Deficit Handstand Pushups

6 Cleans 175/113

AMRAP Row