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03/21/2019

20
Mar

03/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

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 5 AHAP)

F: Snatch (1 RM)

Rx/P: Snatch (1 RM)

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

4 Rounds

H – 400m Row

12 Goblet Squats 44/26

F – 500m Row

12 Overhead Squats 75/53

Rx – 500m Row

12 Overhead Squats 95/63

P – 600m Row

12 Overhead Squats 115/73