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05/12/2021

11
May

05/12/2021

Classic Fitness – CrossFit Group Classes

Weightlifting

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatch

Overhead Squat warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: Overhead Squat (4 x 6 @ 75-85%)

Rx/P: Overhead Squat (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Floor (4 x 26 or 4 (Body Lever Progressions))

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (No Measure)

4 Alternating Rounds

E3MOM

H – 250m Run

40 Kettlebell Swings 44/26

F – 300m Run

10 Power Snatches 95/63

Rx – 400m Run

10 Power Snatches 135/93

P – 400m Run

10 Power Snatches 155/103