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)