02/01/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Ring Rows

12 Squats

60s Air Bike

12 Glide Throughs

12 Squats

60s Air Bike

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 2)

Rx/P: Snatch (5 x 2 @ 83-93%)

Gymnastics

H: Ring Rows (4 x 7)

F: Assisted Pull-ups (4 x 7)

Rx: Pull-ups (4 x 7)

P: Chest-To-Bar Pull-ups (4 x 7)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

H – 60s Air Bike

60s Wall Balls 10/6

60s Ring Rows

60s Rest

F – 60s Air Bike

60s Wall Balls 14/10

60s Assisted Pullups

60s Rest

Rx – 60s Air Bike

60s Wall Balls 20/14

60s Pullups

60s Rest

P – 60s Air Bike

60s Wall Balls 20/14

60s Chest to Bar Pullups

60s Rest