18
Feb
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