8
Jan
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