1
Apr
04/02/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
12 Glide Throughs
12 Pass Throughs
12 Glide Throughs
12 Overhead Squats
5 Count Toes to Bar Drill
Snatch High Pulls
Scarecrow Drill
High Hang Snatches
5 Count Toes to Bar Drill
Positions
with Barbell:
Segment Snatch
2 Snatches
Weightlifting
H: Overhead Squat (4 x 12)
F: Segment Snatch (5 x 3)
Rx/P: 3-Position Snatch (5 x 3 @ 75-80%)
1 Snatch from each position:
Hips
Knees
Floor
Gymnastics
L-Sit Progressions (4 x 12s or 4 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
4 Rounds
5 min to complete
H – 10 Kettlebell Swings 53/35
10 Knee Raises
400m Row
F – 3 Snatches 95/63
10 Leg Raises
500m Row
Rx – 3 Snatches 155/103
10 Toes to Bar
500m Row
P – 4 Snatches 175/113
12 Toes to Bar
600m Row