5
Jan
01/05/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Lunges with Samson + Lizard
12 Ring Rows
12 Jumping Ring Dips
12 Squats
6 Transitions
12 Glide Throughs/6 Hips to Rings
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
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 11)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 78-83%)
Gymnastics
L-Hang Progressions (4 x 18s or 6 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 10/10 Single Arm Front Rack Dumbbell Lunges 15/10
5 Transitions
10 Box Jumps 16/12
F – 10/10 Single Arm Front Rack Kettlebell Lunges 44/26
3 Assisted Muscle Ups
10 Box Jumps 24/20
Rx – 10/10 Single Arm Overhead Kettlebell Lunges 44/26
3 Muscle Ups
10 Box Jumps 30/24
P – 12/12 Single Arm Overhead Kettlebell Lunges 53/35
5 Muscle Ups
12 Box Jumps 30/24