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11/16/2018

16
Nov

11/16/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Squats

6-6-6 Y-T-W’s

10 Squats

10 Wall Plank Step Ups

10 Squats

3 Wall Walks/5 Kick ups

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 8)

Hang Clean + 2 Cleans (5 x 3)

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

Gymnastics

H: Push-ups (4 x 9)

F: Decline Pushups (4 x 9)

Rx: Handstand Push-ups (4 x 9)

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

Metcon

Metcon (No Measure)

13 min AMRAP

H – 20 Kettlebell Swings 44/26

10 Pushups

15 Box Jumps 16/12

F – 15 Clean and Jerks 85/58

15 Box Jumps 20/16

Rx – 15 Cleand and Jerks 115/73

15 Box Jumps 24/20

P – 15 Clean and Jerks 135/93

15 Box Jumps 24/20