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