26
Nov
11/26/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Dive Bombers
12 Squats
3 Wall Walks
12 Squats
6 Inch Worms
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)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean Deadlift + Clean Pull + Clean + Front Squat (5 x 4)
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 (No Measure)
3 Rounds
H – 30 Kettlebell Swings 44/26
15 Knee Pushups
60s Rest
F – 15 Power Cleans 75/53
15 Pushups
60s Rest
Rx – 15 Power Cleans 95/63
15 Pushups
60s Rest
P – 17 Power Cleans 135/93
17 Pushups
60s Rest
