15
Jan
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