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12/13/2021

13
Dec

12/13/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Squats

3 Wall Walks/5 Kick Ups

12 Good Mornings

12 Squats

6 Pike Pushups

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 (5-5-5-5)

F: Clean (3 RM)

Rx/P: Clean (1 RM)

Gymnastics

Handstand Pushup Progression (4 x ME)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

2 Rounds

7 min to complete

H – 60 Kettlebell Swings 44/26

35 Shoulder to Overhead 35/25

400m Row

F – 35 Hang Power Cleans 65/45

35 Shoulder to Overhead

450m Row

Rx – 40 Hang Power Cleans 75/53

40 Shoulder to Overhead

500m Row

P – 40 Hang Power Cleans 95/63

40 Shoulder to Overhead

550m Row