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02/07/2020

7
Feb

02/07/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

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 2 @ 85-95%)

Gymnastics

H: Ring Rows (4 x 7-9)

F: Assisted Pull-ups (4 x 7-9)

Rx: Pull-ups (4 x 7-9)

P: Chest-To-Bar Pull-ups (4 x 7-9)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 8 Knee Raises

16 Wall Balls 10/6

60 Alternating Feet Rope Jumps

F – 8 Leg Raises

16 Wall Balls 14/10

60 High Knee Rope Jumps

Rx – 8 Toes to Bar

16 Wall Balls 20/14

80 High Knee Rope Jumps

P – 10 Toes to Bar

16 Wall Balls 25/18

100 High Knee Rope Jumps