29
Jan
01/29/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Ring Rows
12 Squats
12 Good Mornings
6 Transitions
12 Squats
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 10)
F: Segment Snatch (5 x 3)
Rx/P: Snatch (5 x 2 @ 80-85%)
Gymnastics
Pullup Progressions (4 x 6-8)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (Time)
4 Rounds
H – 8 Transitions
12 Cal Air Bike
12 Sandbag Cleans 40/30
F – 6 Assisted Muscle Ups
15 Cal Air Bike
12 Sandbag Cleans 60/40
Rx – 6 Muscle Ups
18 Cal Air Bike
12 Sandbag Cleans 100/80
P – 8 Muscle Ups
21 Cal Air Bike
12 Sandbag Cleans 150/100