01/08/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Rope Jumps

4/4 Side Step Ups

60s 2 Singles + 1 Double

4/4 Pistol Negatives/Elevated Pistols

60s 1 Single + 1 Double

4/4 Pistols

60s Double Unders

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 11)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 78-88%)

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 – Reps)

3 Rounds

3 min AMRAP

H – 10 Knee Raises

10 Walking Lunges

AMRAP Rope Jumps

F – 10 Leg Raises

10 Shrimp Squats

AMRAP Double Under Attempts

Rx – 10 Toes to Bar

10 Pistols

AMRAP Double Unders

P – 12 Toes to Bar

12 Weighted Pistols 35/26

AMRAP Triple Unders