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01/12/2022

12
Jan

01/12/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Good Mornings

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 (No Measure)

12 min EMOM

H – 7 Single Arm Kettlebell Swings Right + 7 Single Arm Kettlebell Swings Left 44/26

5 Transitions

7 Box Jumps 16/12

F – 7 Single Arm Kettlebell Swings Right + 7 Single Arm Kettlebell Swings Left 53/35

3 Assisted Muscle Ups

7 Box Jumps 24/20

Rx – 7 Single Arm Kettlebell Swings Right + 7 Single Arm Kettlebell Swings Left 62/44

3 Muscle Ups

7 Box Jumps 30/24

P – 7 Single Arm Kettlebell Swings Right + 7 Single Arm Kettlebell Swings Left 70/53

5 Muscle Ups

7 Box Jumps 30/24