1
Jan
01/01/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
6/6 Hanging Scap Circles
60s Air Bike
10 Glide Throughs
60s Air Bike
5 Count Toes to Bar Drill
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Bar:
5 Overhead Squats
2 Power Snatches
1 Snatch
Weightlifting
H: Overhead Squat (4 x 12)
F: Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 75-85%)
Gymnastics
L-Hang Progressions (4 x 12s or 4 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (No Measure)
15 min EMOM
H – 10 Knee Raises
5 Goblet Squats 62/44
10 Cal Air Bike
F – 8 Leg Raises
4 Snatches 75/53
12 Cal Air Bike
Rx – 8 Toes to Bar
4 Snatches 115/83
12 Cal Air Bike
P – 10 Toes to Bar
5 Snatches 175/113
15 Cal Air Bike