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02/14/2020

14
Feb

02/14/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

12 Glide Throughs/6 Hips 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 8)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 88-98%)

Gymnastics

H: Ring Rows (4 x 8-10)

F: Assisted Pull-ups (4 x 8-10)

Rx: Pull-ups (4 x 8-10)

P: Chest-To-Bar Pull-ups (4 x 8-10)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 15 Goblet Squats 44/26

12 Jumping Pullups

AMRAP Air Bike

F – 10 Overhead Squats 95/63

6 Jumping Bar Muscle Ups

AMRAP Air Bike

Rx – 10 Overhead Squats 135/93

6 Bar Muscle Ups

AMRAP Air Bike

P – 10 Overhead Squats 155/103

8 Bar Muscle Ups

AMRAP Air Bike