04/16/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
12 Glide Throughs
2 x 5 Count Toes to Bar Drill
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 10)
F: Segment Snatch (5 x 3)
Rx/P: 3-Position Snatch (5 x 3 @ 80-85%)
1 Snatch from each position:
Hips
Knees
Floor
Gymnastics
L-Sit Progressions (4 x 21s or 7 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (AMRAP – Reps)
3 Rounds
5 min AMRAP/1 min Rest
H – 10 Goblet Squats 53/35
12 Knee Raises
AMRAP Row
F – 10 Overhead Squats 75/53
12 Leg Raises
AMRAP Row
Rx – 5 Overhead Squats 155/103
12 Toes to Bar
AMRAP Row
P – 5 Overhead Squats 175/113
15 Toes to Bar
AMRAP Row
