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04/16/2019

15
Apr

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