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11/02/2018

1
Nov

11/02/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

20m Bear Crawl

10m Lazy Duck Walk

10m Bouncy Duck 10m Inch Worm

20m Broad Jumps

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 10)

F: 2 Hang Cleans + Clean (5 x 3)

Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

H: Push-ups (4 x 7)

F: Decline Pushups (4 x 7)

Rx: Handstand Push-ups (4 x 7)

P: Deficit Handstand Push-ups (4 x 7)

Metcon

Metcon (No Measure)

2 Rounds

5 min AMRAP/2 min Rest

H – 2-4-6-8…

Knee Pushups

1-2-3-4…

Box Jumps 16/12

F – 2-4-6-8…

Pushups

1-2-3-4…

Box Jumps 20/16

Rx – 2-4-6-8…

Pushups

1-2-3-4…

Box Jumps 24/20

P – 2-4-6-8…

Pushups

1-2-3-4…

Box Jumps 24/20