03/14/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Rope Jumps @ 150 BPM

3 Wall Walks

60s Rope Jumps @ 180 BPM

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 6)

F: Snatch (5 x 3)

Rx/P: Snatch (2 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 (Time)

4 Rounds

H – 12 Goblet Squats 44/26

120 Rope Jumps

1 min Rest

F – 12 Overhead Squats 75/53

30 Double Under Attempts

1 min Rest

Rx – 12 Overhead Squats 95/63

60 Double Unders

1 min Rest

P – 12 Overhead Squats 115/73

75 Double Unders

1 min Rest