01/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

5 Boot Strap Squats

10 Scap Pullups

5 Jefferson Curls

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 10)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 80-90%)

Gymnastics

L-Hang Progressions (4 x 24s or 8 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Reps)

3 Rounds

H – 60s Sandbag Clean 40/30

60s Sandbag Side to Side Thrusters

60s Sandbag Jackals

60s Rest

F – 60s Sandbag Clean 50/40

60s Sandbag Side to Side Thrusters

60s Sandbag Jackals

60s Rest

Rx – 60s Sandbag Clean 60/50

60s Sandbag Side to Side Thrusters

60s Sandbag Jackals

60s Rest

P – 60s Sandbag Cleans 80/60

60s Sandbag Side to Side Thrusters

60s Sandbag Jackals

60s Rest