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12/03/2020

3
Dec

12/03/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/Gtk5BrdmzAk

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Squats

6 Transitions

Press/Push Press warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 80-90%)

Rx/P: Push Press (4 x 3 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 15 Thrusters 65/45

100 Rope Jumps

F – 15 Thrusters 75/53

25 Double Under Attempts

Rx – 15 Thrusters 95/63

50 Double Unders

P – 15 Thrusters 115/73

25 Triple Unders