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11/12/2019

12
Nov

11/12/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

3 Wall Walks

12 Squats

12 Good Mornings

12 Lunges

3 Wall Walk/5 Kick ups

12 Squats

12 Good Mornings

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 8)

Hang Clean + Clean (5 x 2 + 1)

Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

H: Push-ups (4 x 9)

F: Decline Push-ups (4 x 9)

Rx: Handstand Push-ups (4 x 9)

P: Deficit Handstand Push-ups (4 x 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Double Dumbbell Swings 25/15

12 Double Dumbbell Walking Lunges

F – 12 Double Kettlebell Swings 35/18

12 Double Kettlebell Front Rack Walking Lunges

Rx – 12 Double Kettlebell Swings 44/26

12 Double Kettlebell Overhead Walking Lunges

P – 12 Double Kettlebell Swings 53/35

12 Double Kettlebell Overhead Walking Lunges