1
Feb
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