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11/26/2018

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