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01/21/2019

21
Jan

01/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Glide Throughs

6 Inch Worms

5 Count Toes to Bar Drill + 3 Toes to Bar

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

Complex of the day

Weightlifting

H: Overhead Squat (4 x 9)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 83-88%)

Gymnastics

L-Hang Progressions (30s or 10 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Knee Raises

10 Alternating Single Arm Devil Press 15/10

10 Cal Air Bike

F – 10 Leg Raises

10 Alternating Single Arm Devil Press 35/25

12 Cal Air Bike

Rx – 10 Toes to Bar

10 Alternating Single Arm Devil Press 45/30

15 Cal Air Bike

P – 12 Toes to Bar

12 Alternating Single Arm Devil Press 50/35

18 Cal Air Bike