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12/16/2019

16
Dec

12/16/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Hip Flow with Plate

3 Wall Walks

12 Squats

3 Wall Walks/5 Kick Ups

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (5-5-5-5)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean Pull + Clean (5 x 1 + 2)

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

H – 12-15-18-21

Kettlebell Swings 44/26

Shoulder to Overhead 35/25

1 min Rest

F – 12-15-18-21

Hang Power Cleans 65/45

Shoulder to Overhead

1 min Rest

Rx – 15-18-21-24

Hang Power Cleans 75/53

Shoulder to Overhead

1 min Rest

P – 15-18-21-24

Hang Power Cleans 95/63

Shoulder to Overhead

1 min Rest