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11/22/2021

22
Nov

11/22/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 Wall Walks

12 Squats

12 Good Mornings

6 Pike Pushups

12 Squats

12 Good Mornings

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

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean Pull + Clean (5 x 2 + 1)

Gymnastics

Handstand Pushup Progression (4 x 6-8)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

5 Rounds

H – 20 Kettlebell Swings 44/26

12 Burpees

F – 15 Hang Power Cleans 65/45

12 Burpees Over the Bar

Rx – 15 Hang Power Cleans 75/53

15 Burpees Over the Bar

P – 15 Hang Power Cleans 95/63

18 Burpees Over the Bar