15
Feb
02/15/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Ring Rows
6 Inch Worms
3 Rope Pulls to Standing
J-Clinch Practice
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 8)
F: Snatch (5 x 2)
Rx/P: Snatch (5 x 2 @ 88-98%)
Gymnastics
H: Ring Rows (4 x 9)
F: Assisted Pull-ups (4 x 9)
Rx: Pull-ups (4 x 9)
P: Chest-To-Bar Pull-ups (4 x 9)
Metcon
Metcon (No Measure)
3 Rounds
5 min to complete
H – 4 Rope Pulls to Standing
9 Goblet Squats 53/35
9 Burpees
F – 4 Short Rope Climbs
9 Overhead Squats 95/63
9 Over the Bar Burpees
Rx – 2 Rope Climbs
9 Overhead Squats 135/93
9 Over the Bar Burpees
P – 1 Legless Rope Climb
9 Overhead Squats 155/103
12 Over the Bar Burpees