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