5
Nov
11/05/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike easy-mod-hard
3 Wall Walks
12 Squats
3 Wall Walk/5 Kick ups
12 Squats
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)
Hang Clean + Clean (5 x 2 + 1)
Clean Pull + Clean + 2 Front Squats (5 x 4)
Gymnastics
H: Push-ups (4 x 8)
F: Decline Push-ups (4 x 8)
Rx: Handstand Push-ups (4 x 8)
P: Deficit Handstand Push-ups (4 x 8)
Metcon
Metcon (Time)
24-18-12-9
H – Situps
Knee Pushups
8 Cal Air Bike
F – Situps
Pushups
10 Cal Air Bike
Rx – V-ups
Pushups
12 Cal Air Bike
P – V-ups
Pushups
14 Cal Air Bike