6
Nov
11/06/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
3 min Double Under Practice
Warm-up (No Measure)
10/10 Circles Armless Witches Right
10/10 Circles Armless Witches Left
12 Jumping Ring Dips
12 Squats
6 Ring Dips @ 30X0
12 Squats
Weightlifting
H: Back Squat (4 x 9)
F: Back Squat (4 x 7 @ 68-78%)
Rx/P: Back Squat (4 x 5 @ 73-83%)
Gymnastics
H: Parallette Dips (4 x 8)
F: Assisted Ring Dips (4 x 8)
Rx: Ring Dips (4 x 8)
P: Muscle Up + Ring Dips (4 x 2 (1 + 2))
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 50m Farmer’s Carry 53/35 each hand
10 Parallette Dips
120 Rope Jumps
F – 50m Farmer’s Carry 62/44 each hand
10 Assisted Ring Dips
30 Double Under Attempts
Rx – 50m Farmer’s Carry 88/62 each hand
10 Ring Dips
60 Double Unders
P – 50m Farmer’s Carry 135/95 each hand
12 Ring Dips
30 Triple Under Attempts