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12/03/2018

3
Dec

12/03/2018

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 7)

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 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

4 Rounds

H – 16 Kettlebell Swings 44/26

8 Pushups

24 Situps

F – 8 Power Cleans 75/53

8 Decline Pushps

24 Situps

Rx – 8 Power Cleans 95/63

8 Handstand Pushups

24 Situps

P – 10 Power Cleans 135/93

10 Deficit Handstand Pushups

24 Situps