8
Apr
04/09/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 3 Singles + 1 Double Under
1 min 2 Singles + 1 Double Under
1 min Single + Double Under
1 min Double Unders
Warm-up (No Measure)
12 Pass Throughs
12 Overhead Squats
6 Inch Worms
3 Wall Walks
Snatch High Pulls
Scarecrow Drill
High Hang Snatch
Position Work
3 Wall Walks
or
5 Kick Ups
With Bar:
5 Overhead Squats
Positions
2 High Hang Snatch Pulls
1 High Hang Power Snatch
1 High Hang Snatch
Weightlifting
H: Overhead Squat (4 x 11)
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 6-8)
F: Decline Pushups (4 x 6-8)
P: Handstand Push-ups (4 x 80% ME)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
H – 21 Wall Balls 10/6
14 Burpees
140 Rope Jumps
F – 21 Wall Balls 14/10
14 Burpees
40 Double Under Attempts
P – 21 Wall Balls 20/14
14 Burpees
70 Double Unders