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03/12/2020

11
Mar

03/12/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Good Mornings

6/6 PVC Windmills

3 Wall Walks

12 Jumping Good Mornings

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

Complex of the day

Weightlifting

Overhead Squat (4 x 6)

F: Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 90-100%)

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 (Time)

21-15-9

H – Kettlebell Swings (x 2)

Goblet Squats

Box Jumps 16/12

F – Hang Power Snatches 75/53

Overhead Squats

Box Jumps 20/16

Rx – Hang Power Snatches 95/63

Overhead Squats

Box Jumps 24/20

P – Hang Power Snatches 115/73

Overhead Squats

Box Jumps 24/20