02/18/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

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

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 85-90%)

Gymnastics

Pullup Progressions (4 x 8-10)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (No Measure)

4 Rounds

3 min to complete

H – 15 Goblet Squats 44/26

15 Jumping Pullups

F – 7 Overhead Squats 85/58

7 Jumping Bar Muscle Ups

Rx – 7 Overhead Squats 115/83

7 Bar Muscle Ups

P – 7 Overhead Squats 135/93

9 Bar Muscle Ups