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05/15/2018

14
May

05/15/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

5 High Hang High Pulls

5 Scarecrow Drills

5 High Hang Power Snatches

Position work

With Barbell:

5 BTNSGPP

5 Overhead Squats

(F/P)

5 Snatch Balances

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 8)

F: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 78-83%)

Gymnastics

H: Dead Bugs (4 x 26)

F/P: Hollow Rocks (4 x 26)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 30 Russian Kettlebell Swings 44/26

15 Goblet Squats

100 Rope Jumps

F – 15 High Hang Power Snatches 45/35

15 Overhead Squats

30 Double Under Attempts

P – 15 High Hang Power Snatches 75/53

15 Overhead Squats

50 Double Unders