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04/02/2018

1
Apr

04/02/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

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 12)

F: 2 High Hang Snatch Pull + High Hang Snatch (5 x 3)

P: High Hang Power Snatch (5 x 3 @ 50-60%)

Gymnastics

H: Push-ups (4 x 5-7)

F: Decline Pushups (4 x 5-7)

P: Handstand Push-ups (4 x 80% ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

H – 350m Row

8 Dumbbell Clean and Presses 20/15

12 Box Jumps 16/12

F – 500m Row

10 Dumbbell Clean and Presses 35/25

15 Box Jumps 20/16

P – 500m Row

10 Dumbbell Clean and Presses 50/35

15 Box Jumps 24/20