7
May
05/08/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Lunges with Twist
12 Glide Throughs
12 Good Mornings
12 Lunges
12 Glide Throughs
12 Good Mornings
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: 2 Segment Snatches + 2 Overhead Squats (5 x 4)
Rx/P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 78-83%)
Gymnastics
Front Lever Progressions – Floor (4 x 20 or 3)
Dead Bugs
Straddle Hollow Rocks
Hollow Rocks
Body Lever Negative x 5s
Body Lever
Metcon
Metcon (AMRAP – Rounds and Reps)
2 x 6 min AMRAP/2 min Rest
H – (20 Knee Raises + 10 Burpees)
(20 Kettlebell Swings 44/26 + 20 Jumping Lunges)
F – (20 Leg Raises + 15 Burpees)
(20 Kettlebell Swings 53/35 + 20 Jumping Lunges)
Rx – (20 Toes to Bar + 20 Burpees)
(20 Kettlebell Swings 62/44 + 20 Jumping Lunges)
P – (24 Toes to Bar + 24 Burpees)
(24 Kettlebell Swings 70/53 + 24 Jumping Lunges)