19
Feb
02/19/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Knee Pulls
12 Ankle Pulls
4 Rope Pulls to Standing
12 High Kicks
12 Squats
8 Jumping Rope Pullups
24 High Knees
12 Squats
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
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 7)
F: Segment Snatch (5 x 3)
Rx/P: Snatch (5 x 2 @ 88-93%)
Gymnastics
Pullup Progressions (4 x ME)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 8 Rope Pulls to Standing
10 Lengths Shuttle Run
F – 4 Short Rope Climbs/16 Rope Pullups
12 Lengths Shuttle Run
Rx – 3 Rope Climbs
16 Lengths Shuttle Run
P – 2 Legless Rope Climbs
20 Lengths Shuttle Run