30
Apr
05/01/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Rope Jumps
12 Glide Throughs
3 Rope Jumps + 1 Double Under
12 Glide Throughs
2 Rope Jumps + 1 Double Under
5 Count Toes to Bar Drill
1 Rope Jump + 1 Double Under
5 Count Toes to Bar Drill
Double Unders
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: 2 Segment Snatches + 2 Overhead Squats (5 x 4)
Rx/P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 75-80%)
Gymnastics
Front Lever Progressions – Floor (4 x 15 or 2)
Dead Bugs
Straddle Hollow Rocks
Hollow Rocks
Body Lever Negative x 5s
Body Lever
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 14 Kettlebell Swings 53/35
18 Leg Raises
140 Rope Jumps
F – 7 Power Snatches 75/53
18 Leg Raises
35 Double Under Attempts
Rx – 7 Power Snatches 135/93
18 Toes to Bar
70 Double Unders
P – 7 Power Snatches 155/103
21 Toes to Bar
35 Triple Unders