8
Apr
04/09/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Pass Throughs
12 Overhead Squats
60s Air Bike
6 Dive Bomber Inch Worms
Snatch High Pulls
Scarecrow Drill
High Hang Snatches
with Barbell:
Segment Snatch
2 Snatches
Weightlifting
H: Overhead Squat (4 x 11)
F: Segment Snatch (5 x 3)
Rx/P: 3-Position Snatch (5 x 3 @ 78-83%)
1 Snatch from each position:
Hips
Knees
Floor
Gymnastics
L-Sit Progressions (4 x 18s or 6 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
4 Rounds
H – 60s Single Arm Farmer’s Carry 53/35
60s Knee Pushups
60s Air Bike
60s Rest
F – 60s Single Arm Farmer’s Carry 70/44
60s Pushups
60s Air Bike
60s Rest
Rx – 60s Single Arm Farmer’s Carry 88/62
60s Pushups
60s Air Bike
60s Rest
P – 60s Single Arm Farmer’s Carry 125/75
60s Pushups
60s Air Bike
60s Rest