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