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