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11/23/2020

23
Nov

11/23/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

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

20 Cal Row

F – 12 Hang Power Cleans 65/45

24 Cal Row

Rx – 15 Hang Power Cleans 75/53

30 Cal Row

P – 18 Hang Power Cleans 75/53

36 Cal Row