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03/11/2021

11
Mar

03/11/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

6 Inch Worms

12 Squats

6 Up Downs

12 Squats

3 Wall Walks

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 6)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (5 x 2 @ 85-95%)

Gymnastics

Handstand Skill (4 x 25 or 50)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

3 Rounds

6 min to complete

H – 30 Squats

12 Burpees

450m Row

F – 35 Squats

12 Burpees Over the Rower

500m Row

Rx – 40 Squats

15 Burpees Over the Rower

550m Row

P – 50 Squats

18 Burpees Over the Rower

600m Row