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11/30/2020

30
Nov

11/30/2020

Announcements

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https://fbnn.org/classicfitness

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/HXu47FicmdQ

Warm-up (No Measure)

3 min Air Bike

6 Dive Bombers

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 7)

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 7-9)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 15 Pushups

20 Kettlebell Swings 44/26

AMRAP Air Bike

F – 15 Decline Pushups

20 Kettlebell Swings 53/35

AMRAP Air Bike

Rx – 15 Handstand Pushups

20 Kettlebell Swings 62/44

AMRAP Air Bike

P – 18 Deficit Handstand Pushups

20 Kettlebell Swings 70/53

AMRAP Air Bike