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04/23/2019

22
Apr

04/23/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

200m Jog

12 Glide Throughs

200m Jog

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 9)

F: Segment Snatch (5 x 3)

Rx/P: 3-Position Snatch (5 x 3 @ 83-88%)

1 Snatch from each position:

Hips

Knees

Floor

Gymnastics

L-Sit Progressions (4 x ME (30s))

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (Time)

4 Rounds

H – 300m Run

12 Kettlebell Cleans + Squats Right 26/12

12 Kettlebell Cleans + Squats Left

12 Knee Raises

F – 400m Run

12 Kettlebell Cleans + Squats 35/18

12 Kettlebell Cleans + Squats Left

12 Leg Raises

Rx – 400m Run

12 Kettelbell Cleans + Squats 44/26

12 Kettlebell Cleans + Squats Left

12 Toes to Bar

P – 400m Run

12 Kettlebell Cleans + Squats 53/35

12 Kettlebell Cleans + Squats Left

15 Toes to Bar