7
Dec
12/07/2020
Announcements
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Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Workout Option:
Warm-up (No Measure)
4 Bootstrap Squats
12 Squats
6 Inch Worms
12 Squats
6 Up Downs
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 6)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean Pull + Clean (5 x 1 + 2)
Gymnastics
Handstand Pushup Progression (4 x 8-10)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (AMRAP – Reps)
3 Rounds
4 min AMRAP/1 min Rest
H – 30 Kettlebell Swings 44/26
AMRAP Burpees
F – 15 Power Cleans 95/63
AMRAP Burpees over the Bar
Rx – 15 Power Cleans 135/93
AMRAP Burpees over the Bar
P – 15 Power Cleans 155/103
AMRAP Burpees over the Bar
