13
Mar
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