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02/05/2021

5
Feb

02/05/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

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 9)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 83-88%)

Gymnastics

Pullup Progressions (4 x 7-9)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 8 Ring Rows

16 Wall Balls 10/6

60 Alternating Feet Rope Jumps

F – 8 Assisted Pullups

16 Wall Balls 14/10

60 High Knee Rope Jumps

Rx – 8 Pullups

16 Wall Balls 20/14

80 High Knee Rope Jumps

P – 10 Chest to Bar Pullups

16 Wall Balls 25/18

100 High Knee Rope Jumps