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11/01/2019

31
Oct

11/01/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s Ankle Stretch each side

4/4 Side Step Ups

12 Good Mornings

5 Dive Bombers

4/4 Elevated Pistols/Negatives

12 Jumping Good Mornings

6-10 Pistols

3-5 Box Jumps

Clean and Jerk Warmup (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Jerks

Bar:

5 Front Squats

3 Power Cleans

1 Clean

1 Jerk

Metcon

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes