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