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11/25/2019

25
Nov

11/25/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

6 Dive Bombers

12 Squats

3 Wall Walks

12 Squats

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)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

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

Gymnastics

Handstand Skill (4 x 15 or 30)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

5 Rounds

H – 12 Pushups

24 Kettelbell Swings 44/26

12 Cal Row

F – 12 Decline Pushups

15 Hang Power Cleans 65/45

15 Cal Row

Rx – 12 Handstand Pushups

18 Hang Power Cleans 75/53

18 Cal Row

P – 12 Deficit Handstand Pushups

24 Hang Power Cleans 75/53

24 Cal Row