14
May
05/15/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
300m Jog
12 Ring Rows
6 Inch Worms
12 Squats
12 Glide Throughs
6 Pushups
12 Squats
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 8)
F: 2 Segment Snatches + 2 Overhead Squats (5 x 4)
Rx/P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 80-85%)
Gymnastics
Front Lever Progressions – Floor (4 x 26 or 4)
Dead Bugs
Straddle Hollow Rocks
Hollow Rocks
Body Lever Negative x 5s
Body Lever
Metcon
Metcon (AMRAP – Rounds and Reps)
H – 300m Run
AMRAP
(4 Ring Rows
8 Knee Pushups
12 Squats)
F – 400m Run
AMRAP
(4 Assisted Pullups
8 Pushups
12 Squats)
Rx – 400m Run
AMRAP
(5 Pullups
10 Pushups
15 Squats)
P – 400m Run
AMRAP
(6 Pullups
12 Pushups
18 Squats)
*At 15 min mark everyone finishes with another 300-400m Run