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01/07/2019

7
Jan

01/07/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Crossover A’s

10 Crossover Lat Pulls

10 Squats

10 Scap Pullups

10 Squats

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

Complex of the day

Weightlifting

H: Overhead Squat (4 x 11)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 78-83%)

Gymnastics

L-Hang Progressions (18s or 6 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min EMOM

H – 8 Taters 35/18

AMRAP Sled Push

Rest

F – 6 Snatches 65/45

AMRAP Sled Push

Rest

Rx – 4 Snatches 155/103

AMRAP Sled Push

Rest

P – 4 Snatches 175/113

AMRAP Sled Push

Rest